Thursday
 
 
Warm Up

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 abmat sit ups

10 good mornings

10 prisoner lunge steps

WOD

Run 1 mile AFAHP

Then, 5 rounds of:

10 rope grip pull ups

15 box jumps (20 inch)

20 push ups

Post mile time and total time.

AMRAP
Posted on Thursday November 9th, 2017
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