August 4, 2017

Warm up:
2min row
:20sec HS hold
8 GHD Hip ext
8 Dips
x2

Strength:
3 Press @1011
Rest 75sec
5 Seated Box Jumps
Rest 75sec
X5

WOD:
50 KB swings 53/35
Rest 2min
100 DU’s
Rest 2min
50 Sit ups
Rest 2min
50 Burpees

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