March 21, 2016

 In W.O.D.

Warm up:

400 M run

8 Air Sqts

8 Push ups

8 Ring rows

x2

 

Strength: Back Sqt

3@75@%, 3@80%, 2@85%, 2@90%, 2@90%

 

WOD:

9 Pull ups

200 M run

9 Box Jumps 24”/20”

5 rds For time

 

Cool Down:

5/5 DB row + 12 GHD Sit ups

3 rds NFT

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