July 15/16

 

Strength: HSPU & Back Extensions

10 min EMOM

Odd min: 30 sec weighted back extension hold 

Even min:

A) 3x 2 sec HSPU decent with kip up to the top

Or

B) 3-5 strict HSPU

 

WOD:

800m run

30 burpees

50 DU

1000m row

30 burpees

50 DU

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