Tuesday, August 13th

10 years ago! My buddy Adam practicing one of the first workouts at Elm City

Warmup: 10 minutes of

10 calorie row

1 wall walk

2 Lsit pullups

3 Ring dips

4 ring rows

5 lunges

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Front Squat 3x20 95/65#

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WOD: 3 Rounds for time

30 Wall Balls 20/14#

30 Double Unders

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Endurance: Meet at ECF @ 6 am

5 Rounds for Time

500 meter row

20 Burpees

30 Double Unders