6:00am, 5:00pm level 1, 6:00pm

buy in: 3x 200m row sprints

3x Max hold fwd planks

WOD:

300m run

10 deadlifts (185/135)

20 wall ball shots

4 rounds

cash out: 800m run

Core challenge assignment, Day 9:

10 right knee to left elbow tap planks

10 left knee to right elbow tap planks

5 rounds

(video demo on FB business page)

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