August 22, 2019

Warm up

4 rounds

10 ring rows/inverted rows

5 compression squats

100’ farmer carry each hand

5 wall walks

6 ultimate stretch

Wod

Amrap 30

50 Russian twists with medball

50 GTOH with plate

50 v up

50 lunges

50 burpee to plate

500m Run with plate

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