7/11

Unrated – Level 3

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Warm-up

400m run

20 kbs

20 ring rows

400m run

Mobility

Banded shoulder

Strength

Bench Press (Work up to a heavy single then 4×4 @ 80% )

80% of today’s heavy single

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#