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WOD 01/11 Arms & Abs

30 on 7 off 3x

Welcome Back Noah!

Rings

Ring Rows

Ring Plank

Rings Chest Flys

Bikes 

Sprint

Recover Ride

Plank Pop Diamond Pushup

Bench & Dumbbells

Row to Tricep Extension (L)

(R)

Chest Press

Ropes

Rope Slams

Star Plank Hold  (third round switch at 15)

KB Heavy Russian Twist

 

Beats to Fuel You