29 October 2014



Warm Up: Run 400m, 40 lunge steps, 20 burpees, hip mobility
Strength: Squat Cycle Day 7
5 sets, front/back, 4/8, 94% of Monday’s weight
WOD: For Time
5 rounds
10 pull ups
10 ring dips
10 straight leg sit ups
ARx – strict pull ups, strict ring dips, GHD sit ups
Cool Down:  400 meter run then 4X10 T2B
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