Tuesday, July 19th

Warmup: 3 Rounds ~ not for Time:

row, bike or ski for 10 calories,

Alternating Quadaped x 10,

Side plank hold x 30 seconds (each side),

banded good mornings x 10

+++++++++++++++++++++++++++

WOD: Row, Bike or Ski 3 minutes then,

10! of

toes to rings or Toes to wall,

burpees

with 50 meter single KB Farmers carry after each round

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Endurance: Meet at ECF @ 530 am

Row, Bike or Ski 3 minutes then,

10! of

toes to rings or Toes to wall,

burpees

with run around the building after each round