Warm-up: 200m run then 3rds of: 8 BB Good Morning 6 Back Rack Lunges 30sec Ring L-sit Strength: 4 sets of: 1a) 4 Narrow Grip OHS @3311 1b) 5 Weighted Pull-up WOD: 4rds for time 4 Burpee Over Parallette 6 Ball Slam (25/15) 8 Push-up 10 KBS (53/35) 12 Sit-up 14 Air Squat 100m sprintRead More
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