WOD - Di 23.11.21

This week is the last week from the 8 Week cycle. We test your progressions from the strength cycles and the conditioning from the exact same wods from the first week of the cycle.

Next Week we start a short 4 Week Cycle

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WORKOUT OF THE DAY

WARM UP For time:

30/22 Row / Ski Erg / Bike Calories

-- then --

3 rounds of:

3 KB Deadlift, heavier each round

6 Push-ups

9 Air Squats

LONG WOD 30 rounds for time of:

5 Wall Balls, 20/14 lbs

3 Handstand Push-ups

1 Big Tire Flip

COOL DOWN For time:

Couch Stretch, 2 mins

Pigeon Stretch, 2 mins

Frog Stretch, 1 min