Thursday, July 11, 2019

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Warm Up

400m Run

...then 2 rounds...

Bear Crawl (Rig to Board)

Duck Walk (Pole to Pole)

10 Kip Swings

10 PVC ATW

30 sec PVC Chicken Stretch

5 Empty BB Strict Press


SOD

3x3 Strict Press

3x3 Push Press

6x1 Split Jerk


WOD

12 min AMRAP

40 Double Unders/75 Single Unders

Flip A Coin:

- Heads: 10 Hang Power Snatches (95/65)

- Tails: 10 Thrusters (95/65)