3 July 2017 3 July 2017
Monday 3 July 2017 '3 July 2017'

Weakness Warm Up
Run 1 Mile

Lift
Box Squat 10 min emom
2 reps @ 52.5-62.5%
Speed Work
Rest :30-:60

Wod
Run 800m
then
21-15-9
DB Thruster
Calories on Bike or Rower
then
Run 800m

Extra
Row 250m x 10
Rest :60

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