Monday, September 10, 2018

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Warm up:

Row 250

-then-

3 rounds

10 Jumping jacks

20 Highknees in place

20 Buttkicks in place

10 Good mornings

10 Pass Through

10 PVC circles

Skill:

Sandbag movements

Metcon

7-7-7-7 for time

7 rounds

7- Sand bag squat cleans

7- S2O

7-sand bag burpees

Strength:

Front squats

5,5,5,5 – rest 2 min

Cash out:

100 feet Bear + Monkey+ Frog