Alpha Sunday

by | Jul 6, 2020 | W.O.D.

SHIELD FITNESS – Cross Training

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Overhead Squat (15 mins to find a heavy double )

Metcon (Time)

Buy in: 1,000m Row

4 Rounds:

10 KB Deadlifts @70

10 Russian KB Swings @70

10 One handed KB Lunges @70

Cash out: 1,000m Row

[RX all movements unbroken]
Penalty: Every brake 5 Burpees over rower

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