October 23, 2019

Warm up

4 rds

60 second supinate hang

50 banded March step

35’ walking hip flexor

35’ walking hamstring

10 Cossack squats

Wod

90 second stations

30 second rest

Stations

box jump overs

Echo bike calories

Chest to bar chin up

SDHP

Wall balls

Rest 3 minutes

Repeat

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