Thursday October 19, 2017

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(Competition / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 plate to chest good mornings (10-15#), 10 BB SOHP, 5 BB lunges/leg

SOD

3x5 Tire Flips and 3x2 Rope Climbs

WOD

4 Rounds for Time:
10 Pendlay Rows (115/75)
15 S2OH
20 Back Rack Forward Lunges (10/leg) (115/75)