Warm-up: 200m run then 3rds of: 45sec HS hold, 6 strict weighted chin-ups Strength: 1a) Shoulder press 8×60%/65%/70%/75% 1b) Single arm DB/KB row x 6-8 each WOD: 400m run then 2rds: 15 KBS (53/35) 15 T2B then 200m run then 2rds: 15 KBS (53/35) 15 T2B then 400m runRead More
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