Warm up
Jump rope

Sham

7 rounds for time of:
11 body-weight deadlifts (110#)
500M row
Normally, replace rowing with a 100M sprint; I ran since my knee was injured

Completed: 4 rounds

work out w/Karl, Jenna, and Sascha

Jenna and Sascha ran around the house alternating 6# med ball and dog 10X, then 20 med ball slams in the grass X 3 rds (I helped Sascha finish by running the last 7 laps for her)

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