Warm-Up:
Dynamic Warm-up
WODs:
Strength:
Bench: 80% x 3, 85% x 3, 90% x 3+
Pull-Ups: 3 x 8
Pull-Ups: 3 x 8
MetCon:
AMRAP 10:
10 DU's
8 GHD Sit-Ups
6 Ring Push-Ups
10 DU's
8 GHD Sit-Ups
6 Ring Push-Ups
Endurance:
Run or Row: 3 mins on, 3 mins off, 3 rounds
Run or Row: 3 mins on, 3 mins off, 3 rounds
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