180816  – “As You Wish”

(Compare to 170803)

Warm up:

400M Team Medball Run

Medball Toss

WOD: For time

Rx:

800M Sandbag Carry (100/50)

40 Burpees

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

20 GHD Sit-ups

200M Farmers Carry (53s/35s)

Scaled:

800M Sandbag Carry (50/30)

40 Burpees

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

20 Ab Mat Sit-ups

200M Farmers Carry (25s/15s)

Sport:

8 Rope climbs then complete Rx.

Mobility:

Spine Roll

Ham Twist

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