Tuesday, July 18th

Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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Strength: Power Jerks 3x3

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WOD: 10! of

Box Jumps 24/20",

2x weighted ab mat situps with KB

**with 200 meter run after each round

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Endurance: Meet at ECF @ 530 am

5 Rounds for time

500 meter row

20 burpees

30 DU’s