10/14

Unrated – U30

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Warm-up

3 rds

100m run

12 push ups

12 banded good mornings

Metcon

Metcon (Time)

3 rds:

300m run (mailbox and back 3 times)

15 single arm dumbbell thrusters each arm

15 burpees over the dumbbell

Post WOD

Metcon (No Measure)

3 sets: not for time

10 Bulgarian split squats

10 tempo dumbbell bench press

:30 plank