Wednesday, July 1st WOD

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Workout for Wed., 7/1:

Warm Up –

CF Warm Up

2-3 Rounds

8-10 Reps

Pull-Ups

Push-Ups

Sit-Ups

Arches

Air Squats

Samson Stretch 30s/side

Gymnastics Strength –

10 Min To EST 1RM Weighted Pull-Up

Skill –

10 Min DU Practice Flight Simulator

WOD –

5 Rounds NFT

8 Bent Over Row

SS:

10 Weighted Step Up

SS:

20 Weighted Sit-Up

After Bash –

Lat Smash Barbell

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