THUR23JULY2015

WOD

Strength
3-4 Rounds for Quality:
20 Second Hollow Hold
10 Russian KBS (Heavy but Perfect)
10 Strict Toes to Bar or PU Rig Pole

Conditioning
1 Mile Run for Time
200-300M Walking Recovery + 1 Minute Rest, then:
800M Run for time

For those that can’t run:
2K Row for Time
200-300M Walking Recovery + 1 Minute Rest, then:
1K Row for Time

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