7:30 am and 9 am 

In Any Order:

AMRAP 13 Minutes

250m Row

15 Burpees Over Rower

Then….

AMRAP 13 Minutes

15 Double KB Russian Swing 53s/35s

10 Double KB Push Press

5 Double KB Front Squats

100m Farmer Carry

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Virtual WOD: 9am

100 Bicep Curls to Arnold Press

Then…..

AMRAP 13 minutes

15 KB Deadlift

15 Russian Swings

15 Push Press per arm

15 Goblet Squats