Friday, June 25th

Midline: “Ring of Fire”

2 Rounds of

20 Weighted Hip Extensions

20 Second Single Arm Plank Hold on rings (Each Arm)

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Practice: Banded Pull Aparts

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Strength: Bench Press 10-8-6-4-2

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WOD: For Time

42 Wall Ball Push Press to 10’ Target 20/14"#

21 Ring Dips

400 meter run

30 Wall Ball Push Press to 10’ Target 20/14"#

15 Ring Dips

200 meter run

18 Wall Ball Push Press to 10’ Target 20/14"#

9 Ring Dips

100 meter run