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15
07
2020

SFS: Masters HQ WOD 5 & 6

By Scotty 0

Over the next few days guy’s we will be hitting the last two WOD’s of the Masters HQ online qualifier.

Support each other and have fun with these two spicy WOD’s to finish it off.

If you can’t make it in the next two days then please arrange someone to come and judge you and get you score in within the next week please.

CrossFit SFS – Workout of the day

Warm-up
2 min choice
2 rounds:
30 sec squat hold
20 sec side plank (each side)
20 sec hollow hold

Then;

10-8-6-4-2
Goblet Squat with KB
Russian KB swing
Kipping Swings

Metcon

Test 5 – Gymnastic Endurance

For time – 19min cap

200 air squats
90 ring rows
80 sit ups
100 air squats
45 pull ups
40 toes to bar

RX:

As prescribed

SCALED:
45 Jumping pull ups
40 knee raises

author: Scotty

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