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

Run 250 meters

10 shoot throughs

8 ball slams (40/25)

6 box jumps (30/24)

4 bar muscle ups

5 rounds for time.

25 minute cap

Time
Posted on Wednesday October 4th, 2017
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