Tuesday, July 2nd

Warmup: 10 minutes of:

300 meter erg,

10 lunge steps,

10 kbs,

10 pushups,

10 single arm kb press

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WOD: 4 Rounds of:

200 meter run,

10 burpee box step-ups and down,

20 ab mat situps

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Endurance: Meet at ECF @ 530 am

Run ~ out and back

10, 15 or 20 minutes