Thursday July 30, 2020


WOD:

Swod

For 5 min

30 sec front squats 135/95

30 sec rest

For 5 min

30 sec front rack lunges 115/74

30 sec rest

For 5 min

30 sec hip thrusts 85/65

30 sec rest

Conditioning

15 min cap

50-40-30

Russian kB swings 70/55

After each round complete

15 wall balls 20/14

15 cal row

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