Warm up:
3 rounds
5 air squats
5 push ups
5 wall balls (10 lbs)
3 inchworm - 5 sec paleo chair
Strength: prep for WOD
WOD
7 min amrap
25 dbl/40 single unders
10 Shoulder to overhead (15-65 lbs)
-rest 2 min
7 min amrap
10 step up/box jumps
rest 2 min
7 min amrap
Bike 10 cals
Run 100m
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Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10...
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