PANIC ROOM

Birdneck – Daily WOD

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Metcon (No Measure)

Goat cycle 2 then the benchmark “Cafe Triple Triathlon”
record below

CAFE TRIPLE TRIATHALON (Time)

3 ROUNDS FOR TIME

500/400 METER ROW

400 RUN

30/20 CAL BIKE

REST EXACTLY 2 MINUTES

**** 40 min cap
Lots of room to push for a PR!

Metcon (No Measure)

ACCESSORY WORK NFT:

4 ROUNDS OF 10 GHD SIT UPS

3 HOLLOW ROLLS (START ON BELLY; ROLL ON DIRECTION UNTIL YOUR ON YOUR BELLY THEN ROLL IN THE OTHER DIRECTION UNTIL BACK ON YOUR BELLY WHERE YOU STARTED; THATS 1 REP)

https://www.youtube.com/watch?v=xFr39H_JKk0

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