22 Jul 19

500m Row (Time)

Max Effort 500m Row

500M Row x 2 w/ 3:00 min rest inbetween
Deadlift (3×8 DL)
Metcon (AMRAP – Reps)
E2MOM10 1-5 HSPUs
(Holds/ Strict w/ mat/ Kipping/ Strict/ Deficit)
Metcon (Time)
10 min time cap
3RFT
9 HSPUs
15 Pull Ups
21 DUs
Extra Credit
Bills Miserable Abs 1 
30 Bridge Kicks
1 Min Plank
1 Min Left Plank
1 Min Right Plank
30 Bird Dogs
15 Supermans

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