Short Intervals:
7 x 300m run, 7 double taps, 30 sec rest

Then: tabata core!
Heel tap over KB/DB
Plank up downs
Side T, shoulder rotation
Side T, shoulder rotation (other side)
Hands up/heels up (weighted)


Hero Wod for: Joshua Wheele

2000m row/run

then 4 rds:

10 box jumps 24/20

22 abmat sit ups

15 push ups

11 burpees

20 air squats

**MSG Joshua Wheeler, US Army, Delta Force, was killed 22 Oct 15 in Kirkuk, Iraq during Operation Inherent Resolve. He was the first American service member killed in action as a result of enemy fire while fighting ISIS militants during a prison raid**

CrossFit Solafide

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