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Workout of the Day

Friday, Sept 20th


Closing it out tomorrow with some MU’s, step’s up a fast paced WOD. For those of you that didn’t see the invite to Jeffery Anne’s Celebration of life this Sat at 4:00pm in Petaluma. Everyone has an invite please RSVP to the email on the card. Here it is. I hope to see a number of you there!

A) 3 Min Row/Assault then every :20 sec for 3 min Du’s/Overhead Walking Lunge/Ring Rows then 1 min jog

B) 12 Min EMOM

1st-6 Alt Barbell Step ups to 20 inch (Fitness DB)

2nd-1-5 Ring Muscle Ups or Bar MU or 5 Pulls+5 Ring Dips

C) “Red Beans & Rice”

4 Rounds

1 Min Hang Clean and Overhead 75/55

1 Min Burpee’s to Stand

1 Min Row for Cal

1 Min Rest