Tuesday, July 23rd

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: OHS 6x3

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WOD: 20 Min AMRAP of:

10 Push Press 115/75,

10 KBS 55/35#,

10 Box Jumps 24/20"

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Endurance: Meet at ECF @ 530 am

For Time ~ 50 min CAP!

16! of

Calorie Row

with 400 meter run after each set