CROSSFIT
WOD 400 m row
3 sets of: A1. Front squat cluster, 1.1.1.1, rest 10 sec., rest 60 sec A2. Dumbbell bent over rows 10/arm; rest 90 sec B. ring dips/bar dips – 30 sec on / 30 sec off x 5 minutes for max reps. C. Wallballs 20/15# – 30 sec. on / 30 sec. off x 5 minutes for max reps D. Sit-ups – 30 sec on / 30 off x 5 min for max reps 4 x 1 min. Planks
PM
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