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Coach Korey!

Says,do a home WOD and watch out for creepers!

WOD: grab some light DBs or a backpack with something with a little weight for today’s workout.


10 push-ups

15 burpees

20 ground to overhead (DBs or backpack)

25 sit-ups

30 squats

at the end of each rd do a 60 sec plank and 30 sec hollow hold. Rest 2 minutes. Move fast.

warmup: 3rds

20 jumping jacks

15 squat jumps

10 spidey (5 per side)

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Dawn Lataille
Dawn Lataille
Mar 24, 2020

Thanks Did this one today, tho forgot the planks/holds/rest!


CrossFit Ardor
CrossFit Ardor
Mar 19, 2020



Korey Hupfer
Korey Hupfer
Mar 19, 2020


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