WARM UP
600 m run
2X
10 squats
10 Shoulder Dislocates
1o GHD back extensions
10 bar taps
STRENGTH
BACKSQUAT
5-5-5 @75% level load
WOD FOR TIME
400 Meter Run
12 THRUSTERS 135/95
12 Pull Ups
400 Meter Run
9 THRUSTERS
9 C2B
400 m run
6 THRUSTERS
6 MU (Ring or Bar)
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