7/11

7/11

7/11

Warm Up 

400 m Run / 500 m Row 

25 Sit Ups 

25 Push Ups 

25 Air Squats 

10 Lunges 

5 Inchworm w/ Push Up 

Dynamic 

WOD 

"Jackie"

1000 m Row 

50 Thrusters (45)

30 Pull Ups 

Endurance WOD 

30 Min AMRAP  

10 Thrusters (95/65)

250 m Row 

10 Wall Balls (20/14)

10 Push Press 

10 Front Squats (95/65)

400 m Run 

20 Thrusters (95/65)

250 m Row 

20 Wall Balls (200/14)

20 Push Press (95/65)

20 Front Squats (95/65)

continue to add 10 each round 

30-40-50, etc 



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