Thursday, July 6th

Warmup: 10 minutes of:

300 meter erg,

10 lunge steps,

10 kbs,

10 pushups,

10 single arm kb press

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WOD: Dirty 30 ~ 30 seconds work: 30 seconds rest until completion

30 Box Jumps 24/20”

30 Jumping Pullups

30 KBS 35/25#

30 Knees to Elbows

30 Walking Lunges

30 Push Press 45/35#

30 Back Extensions

30 Wall Balls 20/14#

30 Burpees

30 Double Unders

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Endurance: Meet at ECF @ 530 am

Obtistical Course