Thursday

Warm up:
3 rounds
Row 100m
7 jump squats
7 roll ups

Mobility

Strength/Skill:
Front Squat
5x3 @ 80% of 1RM

WOD:
Open with 800m run
THEN
3 rounds
12 dips
8 strict pull-ups
Close with 800m run

Adv - rings
Int - bar dips
Beg - box dips






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