For time:
400m Run
30 Box Jump overs 24″/20″ (Jump up/step down)
400m Run
30 Russian Kettlebell Swings 32/24kg
400m Run
30 Toes to bar
400m Run
30 Double Dumbbell Thrusters (15/10kg)
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WOD: Thursday
A. Farmers Carry 7 x 10m (heavy). B. In 8 min:Air Bike 50/40 Cal.Run 180mMax Deadlift 100/70kg