WOD 10/07/2017

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IronFire Athletics, Home of CrossFit Poway – Workout of the Day

Warm-up

1:00 Bent Row

1:00 Strict Press

1:00 Push Press

1:00 Behind the Neck Push Press

1:00 Bottom of the Squat Hold

Metcon

Metcon (Time)

PARTNER WOD FOR TIME:

60 DB Thrusters (35/25)

40 Synchronized Burpees

200M KB Farmers Walk (70/53)

100 cal row

Switch as necessary

Skill / Strength

KB Strict Press (3-3-3)