Wednesday, July 31st

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: OTM x 10 Minutes:

4 Front Squats ~ taken from the floor

*Does not go to the floor each time!

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WOD: For Time:

50 Wallballs

400 meter run,

40 Pushups,

400 meter run,

30 Ring Dips