Monday, August 19, 2019

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Warm Up

2 min Row

Walking Lunges (Board to Rig)

10 Wall Squats

30 sec Rig Dead Hang

Toy Soldiers (Rig to Board)

Tip Overs (Board to Rig)

10 Leg Swings Front to Back

10 Leg Swings Side to Side

10 Empty BB Back Squats


SOD

6x3^ Back Squat

5x5 DB Pullover


WOD

Every 4:00 x5 rounds

9 Box Jumpovers (30/24)

15 DB Front Squats

15/12 Bike Cals or 18/15 Row Cals

*if finishing rounds with less than 45 seconds of rest, reduce bike/row cals