Thursday 9/7

DROM
Sampson, Slow bear Crawl, Inch worm push up

WARM UP 
3 X's thru
30 sec 1 arm DB SDHP (R)
30 sec 1 arm DB push press (R)
30 sec single DB goblet sq
30 sec 1 arm DB SDHP (L)
30 sec 1 arm DB push press (L) 

WOD
4rds
(25 min cap)
20-1 arm DB snatch (50-35) (alt)
60 cal row
10-HSPU
*Sub cal row for 45 A/B or 120 A/D 

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eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
5 x's 3 min rds
200m run
20-Russian KB swings(70-53)
​10-KB Sumo Dead lift