Monday
 
 
Warm Up

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls (20/14)

10 abmat sit ups

10 back extensions

WOD

3 thrusters (115/75)

2 bar muscle ups

50 meter prowler sprint (45/25)

10 rounds for time.  20 minute cap.

Time
Posted on Monday July 31st, 2017
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