Warm-up: 200m run, then 3rds of: 5 nose to wall squats, 6 push-up to spiderman, 7 hollow rock Strength: Back Squat 5×75%, 4×80%, 3×85%, 2×90%, 1×95%, 5×75% WOD 3-person team Complete 3rds each of 500m row 30 wall ball *Congo line style. Only one partner on row and WB at same time.Read More
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