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WOD 12/14 | Arms & Abs

30 on/ 7 off – 3x rounds 

Finisher: Coaches choice

 

Rings/ Bands 

Alt back lunge w Face Curls 

Lat Pull Downs 

Dead Hang w leg lifts

Bags 

Rows 

Mt Climbers 

Farmer’s Carry High Knees

Dumbbells 

Step up Lateral Raise w Bent Arms

Sit up Crossbody Punches 

Alt Heavy Bicep Curl 

Ropes 

Snakes 

High Plank Single Arm Ripple (L) 

High Plank Single Arm Ripple (R) 

Beats to Fuel You