July 21, 2020

600 at big flag outside marina, noon and 530 at end of Marina by observation deck
Bring mat and a weight

Warm up
5 rds
5 moose antlers each side
5 swimmers
5 lunge and reach each side
5 lateral raises each arm (with water bottle)
20 minutes

Strength
Every 2 minutes for 14 minutes
30 second plank + 14/12/10/8/6 push ups

WOD
5 rds for time
25 dB bent over rows (two hands on db/ruck/barbell)
300 m run
Cap is 15

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