warm
up: row 250m
10 ghd sit ups
10 back extensions
5 pull ups
10 push ups
10 lunges
10 pvc pass throughs
10 overhead squats
Strength: Deadlift: 65% x5
75% x5
85% x5-8
WOD:
10 ghd sit ups
10 back extensions
5 pull ups
10 push ups
10 lunges
10 pvc pass throughs
10 overhead squats
Strength: Deadlift: 65% x5
75% x5
85% x5-8
WOD:
400m
Run
21
Wall balls
21
KBS
21
Toes to bar
400m
Run
18
Wall balls
18
KBS
18
T2B
400m
Run
15
Wall balls
15
KBS
15
T2B
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