July 18, 2018

Warm up

Walking hip flexor 70′

Walking hamstring 70′

Then 3 rds

10 PVC shoulder openers

10 prone press

10 total groiners

WOD

Every 6 minutes for 36 minutes

Perform

12 deadlifts

9 hang cleans

6 shoulder to overhead

3 burpee bar hops

500m run

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