Wednesday, July 6th

Warmup: 4 Rounds of

150 meter row

10 box step ups

10 supermans

10 med ball cleans

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Buy-in: 15 minutes Hand Stand Practice

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On the 2 minute x 8 minutes:

10 back squat (for speed) @ 30% of BW

rest 3 minutes

1 minute max rep wall balls 30/20#

rest 3 minutes

On the 2 minute x 8 minutes:

10 deadlifts (for speed) @ 50% of BW

rest 1 minute

 1 minute max rep wall balls 30/20#

*For each rep that deviates from wallball set #1 to set #2 = 5x burpee penalty