Warm-up: 200m run, then 3rds of: 5 Chin-up 5 BB Lunges (each) 10 Hollow Rock Strength: Back Squat 10@60%, 10@65%,10@70% WOD: EMOM x 20min 1) 45sec Max Calorie Row* 2) 8 Strict Ring Dip 3) 12 Walking Lunges w/ KBs or DBs (heavy) 4) 10 Lateral Burpee Over Parallette *Score is total calories rowed after […]Read More
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