WOD-9/30/20 and 5 pm Zoom link

2 minutes of : Double Unders/Singles

3 Rounds: 30 Seconds Each

Spiderman Lunge (Right)

Spiderman Lunge (Left)

Cossack Stretch (Right)

Cossack Stretch (Left)

2 Rounds

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC Hang Cleans

Core: Tabata

I, T, Y, Plank

WOD: 20 Minute EMOM

Even Minutes: Row 15 Calories

Odd Minutes: 2 Bear Complex 135/95ph

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