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Air Force - 31/7/23

Group Warm Up:

Hill Run / 250m Ski

5 Inchworms

10 Spider Lunges

10 Sumo Squats

10 Push Press (Empty Bar)

10 Elbows Through

10 Sott Press (Empty Bar/ Wooden Pole)

10 Front Squats (Empty Bar)


WOD: For Time

20 Thrusters

20 SDHP

20 Push Press

20 OHS

20 Front Squats


*** At the start of every minute complete 4 Burpees ***


RXD+ (50/35)

RXD (42.5/30)

SCALED+ (35/25)

SCALED (20/15)


Group Finisher: 3 sets

30 Russian Twist

30 Scissor Kicks

30 Sec Hollow Hold (Accumulated 30 secs if you can’t hold for 30)


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