Wednesday, July 9th

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: OTM x 12 minutes

3 Front Squats ~ taken from the floor

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WOD: For Time:

40 Wall balls 20/14#,

400 meter run,

40 KBS 70/55#,

400 meter run,

40 KB Deadlifts 70/55#