Tuesday, June 30th

Buy-in: 50 wall ball push presses for time (wallballs without the squat ~ throw to 10’ target

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Strength: Shoulder Press 6x3 ~ Increasing weight

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Auxiliary work: Ring rows, Tricept push downs, KB tricep extension (pick one or 2)

3x10

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WOD: 21-15-9 of

Calorie Row

Push Press 95/65#

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Endurance: 1 mile row, run 2 miles, 1 mile row