Friday, December 7th

Warmup: 3 Rounds of

1 Dumpster Dash

20 meter frog hops

20 banded pull-aparts

20 goblet position lunges 

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Strength: Sumo Deadlift 6x3

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WOD: 24-21-18-15-12-9-6-3

Calorie Row

KBS 70/55#