4th of July Schedule 

One WOD at 9am

 

Strength 

Backsquats 5x5 building  

 

WOD 

3 rounds  

400m run

21 burpees

 

HW 

5 rounds at a deliberate pace  

12/10 cal row

5 unbroken bar muscle ups

-scale to appropriate difficult pulling motion  

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