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171028

Synergy Fitness – CrossFit

WOD

EMOM 10 mins

Even: row 40 sec @85-90% effort

Odd: 20 sec side plank on each side

Metcon (Time)

5 Rounds

10 Ball Slams 40lb/30/20

20 MB Lunges* same as ^

10 Pull Ups OR Ring Rows

20 Russian Twists**

*Hold MB at chest

**use the MB if possible, otherwise use a different object of similar weight (ie, plate, DB or KB)

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