Friday, July 2nd

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: Bent over Flies

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Strength: Bench 6x3

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WOD: 10Minute AMRAP

Ascending Set

2 Calorie Row

2 Med Ball Cleans 20/14#