Friday, July 22nd

Warmup: 10 minutes of:

20 meter single arm KB walking lunge (10 meters per arm),

10 Hip Extensions,

20 Mountain Climbers,

10 Lying Curl ups

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WOD: 6 Rounds for Time:

200 meter row,

8 KB deadlifts,

8 kb goblet squats,

8 KBS,

200 meter run

Joe Kusnitz