Wednesday, July 5th

Warm up: 4 rounds

10 kettle bell deadlifts

10 kettle bell goblet squats

10 sit ups with a kettle bell

10 single kettle bell shoulder presses

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Buy-in: 4 x 8 ring rows (feet on box)

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Strength: bench press 10 - 8 - 6 -4 -2

*10 Plate raises after each set

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WOD: 3 RFT (rounds for time)

400 meter Run

30 Dumbell Snatches 50/35#

20 box jumps 24/20"