Tuesday, August 13th

10 years ago! My buddy Adam practicing one of the first workouts at Elm City

10 years ago! My buddy Adam practicing one of the first workouts at Elm City

Warmup: 10 minutes of

10 calorie row

1 wall walk

2 Lsit pullups

3 Ring dips

4 ring rows

5 lunges

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Front Squat 3x20 95/65#

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WOD: 3 Rounds for time

30 Wall Balls 20/14#

30 Double Unders

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Endurance: Meet at ECF @ 6 am

5 Rounds for Time

500 meter row

20 Burpees

30 Double Unders

Joe Kusnitz