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FREDDY GOES SURFING / HIIT THE ROAD JACK

07.10.2021


A) CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


STRENGTH

On The Minute For 6 Minutes:

5 Thrusters


WOD

"FREDDY GOES SURFING"

For Time:

15 - 12 - 9

Push Presses

Burpees


Directly Into:

15 - 12 - 9

Front Squats

Toes-To-Bar


B) BODY CROSS


"HIIT THE ROAD JACK"

9' EMOM x 3 Rounds:


1 - Lateral Box Jump Overs x 10

2 - V-Ups x 25

3 - Single Arm DB Thrusters x 12

4 - Handstand Hold ('35)

5 - Wallballs x 16

6 - Shoulder Taps ('45)

7 - Jumping Jacks ('45)

8 - Front Plank ('45)

9 - Sled Push ('45)


"Water the flowers, not the weeds."

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