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WARSAW IN THE NATION

Today’s WOD is brought to you by the one and only Kevin Ogar

And the bros featured in the picture is the Warsaw Crew from CF Wilanow over in Poland!

 

BUY IN:

400m wheel

20 push ups

200m wheel

10 pull ups

 

FOCUS: OGAR STRONG PHASE 2 WEEK 

Reps

Sets

Load

Clean

3

6

HBP

Tempo Pullups

5

5

3-1-3secs

KB/DB OH Holds

90secs On/Off

5

HBP

 

WOD: COURTESY OF THE GINJA NINJA

4RFT

250M ROW

21 PULL UPS

12 KB SWINGS 12 KG

IMG_1971

 

CASH OUT:

100 RUSSIAN TWISTS WITH 12KG KB

 

ENJOY! WORD UP POLAND!

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