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OUR BLOG

Sun.7.23.17

By CoachBo | In WOD | on July 22, 2017

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms

 

WOD: For Time

50 reps of:

Box Jumps

Pullups (Ring Rows)

KB Swings

Walking Lunges, alt

Leg Lifts

Push Press (bar or DB)

Back Extensions

Wall Balls

Burpees + Plank Jacks

Sec Jump Rope

 

Cooldown:  2:00/s hip opener complex (low lunge; roll to side of foot/open knee; sit back to hamstring stretch

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