Sunday, July 14

500m Row 400m Run Active Spiderman (6, each side) Active Samson (6, each side) 15 Pushups 15 Ring Rows

The Fire

2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups

Metcon (AMRAP - Reps)

3 rounds: :45 on :15 off Skip DB Snatch Wall Ball Box Jump HR Pushup Ring Row Rest 2 minutes between rounds

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