9.20.16

September 20, 2016

Warmup
400m Run
Squat Therapy
Good Mornings
Hip Mobility
Skin the Cat
4 Dive Bombers
HS Walk Practice
Foam Roll

Skill
500m Row Time Trial 

WOD
20 minute AMRAP
60 Russian KBS (1.5/1)
50 Lunges (total)
40 Sit ups
30 Burpees
20 HSPU 
10 Muscle Ups (20 Pullups/ 20 Pushups

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