Thursday, July 21st

Warmup: 3 rounds ~ not for time:

20 meter back pedal,

10 banded deadlifts,

20 meter bear crawl,

10 banded shoulder press,

20 meter lunge

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WOD: For Time:

3 K Row

(must keep stroke count under 25 per minute)

@ each 300 meters do the following:

3 pushups, 6 kb deadlifts, 9 air squats

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Endurance: Meet at ECF @ 530 am

Coach Joe’s Surprise!