October 17, 2018

Warm up

5 minute full body flow

Then

4 rounds

10 deck squats

10 deadbugs

10 bird dogs

10 band pull aparts

Strength

Emotm 24

Even 50′ oh carry each arm

Odd 12 FR lunges with oh carry weight

WOD

9 minute infinity ladder

Burpee bar hop

Thruster

Double under

1-1-10

2-2-20

3-3-30

4-4-40

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