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Tuesday, February 16, 2021

WOD

Warmup

Row, Bike or Ski - 3 mins

Activation

CARS
Puppy Dog / Floor Scorpion Flow
Switch Unders with Crab Reach
90/90 Flow
60 rep Shoulder Sequence

Prohab

Banded Deadbug 90/90 Y's x10
Table Top Lat Knee Raise + Ext x10/leg
2 Rds

Strength

10min EMOM 
Odd: 5x Single Arm OH Squats per arm
Even: 16x Crab Crossbody Toe Taps

WOD

9 min AMRAP
12x Swings (20/16)
12x DB Plank Rows (30/20) (6x per arm)
6x Burpees

Campfire Cooldown

Dragon to Fragon
Legs up the Wall with arm OH

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