THU SEPTEMBER 16, 2021 DETROIT VOODOO

Warm-up *1:00/:45/:30 Seconds w/Bike 1:00 Each... Easy Bike Active Spiderman :45 Each... Moderate Bike Active Samson Air Squat :30 Each... Faster Bike Pushup to Down Dog Mobility Calf Smash Overhead Banded Dist. WOD Metcon (AMRAP - Reps) 2 Person Partner WOD 30 Min AMRAP Part 1 100 Cal Row 100 Cal Bike 1600m Run (200m sections) Partner 1 starts on Part 1 Switch when partner 2 Completes part 2 Part 2 2 Alt Turkish Get Ups w/ KB (70/53) 4 Wall Walks 6 Dead lifts (315 / 185) **score is total amount of Cals rowed and biked added to meters run** Cool Down 200m Cool down Walk


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