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11. Oktober 2026

Sunday: Team WOD

Warmup


3 Rounds

1min Erg of choice

10 Alt. Good mornings / 8 Alt. Box Step ups / 6 Box Jumps

5/5 DB DL / DB Swings / DB Snatch


WOD prep: 

3 Man on fire burpees

5/4 Cal Erg of choice

5 Box Jumps

10 Alt. DB Snatch


WOD


SHE'S ON FIRE

70 Man on fire burpees

70/56 Cal Erg of choice

70 Box Jumps

140 Alt. DB Snatch 1x22.5/15

70 Box Jumps

70/56 Cal Erg of choice

70 Man on fire burpees

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