1.12.17

Warm up 

200 m run

then

20 box step overs

20 ring rows

20 walking lunges

20 push ups

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Mobility: 

psoas

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WOD

15 min AMRAP

14 burpee box step overs 20″ w/ 2×35 DB’s (2×25 female)

7 front squats 2×70 KB’s (2×53 female)

1 rope climb

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Cool down: 200 m walk

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Extra Credit: 6 min EMOM

4-7 BMU’s