Warm Up- 800M run or row 40 Pass Throughs 20 Empty Bar strict over head press Strength- Sets of 3 Push Press Dip Drive 3,3,3,3,3,3,3,3 build up, no misses, get the work in. Wod- 18 Minutes Amrap 60/50 bike cal buy in –Then- 15 Wall Balls 20/14 5 burpees 2/1 Rope climb (sub 4 rope...Read More
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