Warm Up

400m run
10 wall facing squats
10 reach throughs

Strength

FRWL
3x20 95/65

Black WOD

5 rounds for time of:
Row, run, or bike 1,000 meters
200-m farmers carry, 45-lb. db/kb
45-lb. db/kb waiters walk, 50 meters, right arm
45-lb. db/kb waiters walk, 50 meters, left arm

Red WOD

5 rounds for time of:
Row, run, or bike 400m
200-m farmers carry db/kb
20 bulgarian split squats
15 chin ups
10 burpees

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