Wednesday, Sept 25th

Warmup: 10 minutes of:

200 meter run,

12 Reverse lunges,

12 Back Extensions,

12 KBS,

12 Ring Rows

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Strength: Tempo Box Squat 4x8 (2 count down, 0 up)

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WOD: For Time:

10! of

Wallballs 20/14#,

Calories on Assault Bike