8-3-17 THURSDAY

Warm up
3X 10 Reps
200 m Run or 250 row
Leg swing
Banded squat
Flip the bacon
Death march
Ring row
K2E
20 sec couch stretch each leg

 

STRENGTH
Front Squats
6 x 2 Reps
* (75-80%)

WOD

Michael
3 rounds for time of:

Run 800 meters

50 back extensions(Superman)

50 sit-ups

 

 

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