4 Aug 22

Metcon (AMRAP – Reps)
Dynamic Warm Up
Metcon (AMRAP – Reps)
12 min time cap
3RNFT

10 Band Pull Aparts
2 Passes Bear Crawl
15 Sec Shoulder Distraction w/ band, each side
10 Zottman Curls

Metcon (Time)
20 min time cap
4RFT

500M Row
30 Wall Balls
30 KBS (53,35)

Extra Credit
Metcon (Calories)
5 mins on the AB
5 Rnds

:10-:15 Sprint
:45-:50 Recovery Bike

You are still going for ME Cals

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