Friday 7/8

CFTR MOBILITY

WARM UP
3rds
15 sec HS hold
10-air squat
20 cal A/D

STRENGTH
OHSQ
1-1-1-1-1-1

WOD
4rds
7-1 arm Russian KB swings(53-35) (R)
7-1 arm cleans
7-1 arm Front squat
5-C2B
200m run
7-1 arm RKB swing(L)
7-1 arm KB clean
7-1 arm KB front squat
5-C2B
200m run

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eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
50-unbroken back squat(75%BW)
*off rack Penalty if break fail between
49-40=250m row
39-30=500m row
29-20=750m row
19-10=1,000m row
9-1=1,500m row