July 20, 2017

 In WOD
3 min mobility 6 min Warm up
mountain Climbers x 10
Lunges x10
KBS x10
Goblet squats x10
Bar Hangs x10 sec
EMOM 8 min
Pull Ups negative x 8
Dips negative x 8
WOD
A. 5RFT
Row x 20 cal
KBS x 20 53/35
Goblet Squats x 20
B. 100 sit ups
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