Wednesday

Warm Up:
Double Under Flights 7 minutes
5, 10, 15, 20, 25 etc...
Only increments of 5 count. You must complete one set before moving onto the next.

2 sets
8 GHR
12 HEAVY KB swings
1 min rest

Strength: Pullups
3 sets of 5-10
Use bodyweight, bands or weight as necessary.

WOD:
"Michael"
3 rounds
800m run
50 Back Ext
50 situps



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