Friday, September 11th

Warmup: 3 Rounds of

400 meter run

1 forward roll

10 KB Lunges

10 KB presses

10 ring rows

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Strength: Bench 8x3

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WOD: 5 Rounds for Time

5 Double KB Deadlift

10 Double KB Front Squat

15 Double KB Step-up 20/24”

20 Calorie Row