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114 Poplar
Dodge City, KS 67801

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Wednesday’s are for Weighted Planks!

WOD

5 rounds for time

12 KB Swings (70,55)

9 Toes to Bar

6 Shoulder to overhead (165,115)

200 Meter Run

 

Midline WOD

7 Minute Amrap

50 meters KB overhead waiter walk (55, 35)

60 second weighted Plank Hold (45,25)

 

Resources

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Friends of CrossFit Ruk

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