Friday
 
 
Warm Up

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 pull ups

10 abmat sit ups

10 back extenions

10 prisoner lunge steps

WOD

Row 300 calories

2 rope climbs

8 kettle bell rows per side (70/45)

20 front rack lunge steps (95/65)

5 rounds for time.

Time
Posted on Friday August 4th, 2017
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