Wednesday, Feb 19th

Warmup: 4 Rounds of:

2 minutes bike or row,

8 Hip Extensions,

30-45 second Plank Holds,

8 Ring rows,

8 Weighted Knee ups,

8 Pushups

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Strength: Back Squat 3x10

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WOD: For Time 21-15-9

Plate Burpees

GHD Situps

KBS