Warm up2 Rounds 3 Mins of Run/Bike/Row PVC Pass Throughs 7 Pull Ups 7 Dips Strength Bench press10,9,8,7,6,5,4,3,2,1 Try to add weight every set. This takes a little while, keep moving, do one set every 2 minutes. Wod 3 Rounds 35 Wallballs 20/14 6 Muscle Ups Ring (bar to scale) 5 Ring Dips *you can...Read More
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