Friday 8/4/17

Warm up
Row/Run 200m
2 Rounds
5 Banded Good Mornings
10 Air Squats
10 Mountain climbers
Pendulum walk
Bear Crawl (forward and back)

Strength

Deadlift 
3 x 7 @ 65% with a 200m run between sets

WOD

"Karen's Evil Twin"
150 Wallballs (20/14) 
with EMOM of 3 burpees