Wednesday
 
 
Warm Up

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 abmat sit ups

10 back extensions

10 squats

WOD

16 true push ups

12 sledge hammer swings (16/10)

8 kettle bell rows per side (70/45)

Row 200 meters

50 meter prowler push (96/65)

AMRAP 22 minutes

AMRAP
Posted on Wednesday September 20th, 2017
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