August 16, 2019

August 16, 2019

10 minute clock :

200 meter row

15 scapula push up

15 air squat

15 glute bridge


strength : 

Front Squat - 15 minute to build to heavy 3 reps


wod :

5 rounds

 for time :
8 toes to bar
10 handstand pushups
12 front squat 95/65


notes :

- level 2:  hanging knee raises, db push press 50/35,
- level 3: lying toes to rig, db push press 35/20, 65/45
- time cap = 20 minutes

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