September 11, 2018

Warm up:
400m run
10 Bird Dog
SA OH carry Down Switch back
10 Plank Reach
X2

Strength:
8 Seated DB Press @3011
Rest 1min
8 Ring Row @1011
Rest 1min
X5

WOD:
50 Burpees
EMOM 4 Weighted Box step overs 20”/18” Box, holding 35#s/20#s
Start with Wt Box Step over

Cool Down:
Side Plank 40sec Rt, rest 30sec, 40sec Lt, rest 30sec
X3

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