170803 – “As You Wish”

Warm up:

400M Team Medball Run

Medball Toss

Skill/Strength:

Post WOD Sprints

10 Min EMOM for 100’

WOD:

For time

Rx:

800M Single KB Carry (53/35)

40 Burpees

200M Front Rack Carry (53s/35s)

20 Medball Sit-ups

200M Farmers Carry (53s/35s)

Scaled:

800M Single KB Carry (25/15)

40 Burpees

200M Front Rack Carry (25s/15s)

20 Ab Mat Sit-ups

200M Farmers Carry (25s/15s)

Mobility:

Spine Roll

Ham Twist

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