Thursday 6-28-18

WARM UP 3X

2 Min Row

2 Min Bike 

10X Cossack Squats

10 X Spider-Man pushups

10 x Lateral step ups each side 

10x Ring Rows

Strength

Back Squat

-Work up to a single at 90% for the day! Try and make it fast and clean!

WOD For Time

21-15-9

Burpees Pull ups

Box jump 30/24

Cal Row

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