Warm Up

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls

10 abmat sit ups

10 back extensions

 

WOD

RUn 250 meters

12 back squats (165/115)

10 dumbell snatch (50/35)

8 burpee bench jump overs

50 meter prowler push (95/65)

6 rounds for time!

Time
Posted on Monday December 18th, 2017
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