WOD

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METCON

AMRAP 10
250/200 Meter Row
12/12 Kneeling Landmine Press
Rest 2 Minutes
AMRAP 10
250/200 Meter Row
12/12 DB Deadbug

Weight: 65/45, 35/20

MASTERS

AMRAP 10
250/200 Meter Row
12/12 Kneeling Landmine Press
Rest 2 Minutes
AMRAP 10
250/200 Meter Row
12/12 DB Deadbug

Weight: 45/35, 25/15

MOVE

AMRAP 10
200/150 Meter Row
9/9 Kneeling Landmine Press
Rest 2 Minutes
AMRAP 10
200/150 Meter Row
9/9 DB Deadbug

Weight: 35/15, 15/10

WOD GUIDANCE & GOALS
TWO AMRAPS!? Happy Friday!! For the first AMRAP, row the 250/200 in less than :60, the go to your barbell and do twelve kneeling landmine presses on one side, then twelve on the other. Do these reps FOR QUALITY and not for speed. Push the row, not the weighted movement today. You should be able to do 6 reps before breaking the sets. Take a two minute rest before the next workout, where you’ll again PUSH the row, then do the DB Deadbugs (12 per side) for quality. Hold the db with straight arms over the middle of your chest. Record your rounds for both workouts.

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