Thursday
 
 
Warm Up

Run or row 250 meters

Then, 3 rounds of:

10 slasher to halo 

10 chin ups

10 ghd sit ups

10 good mornings

10 squats

Strength
Back Squat3 X 10
WOD

10 down to 1 ladder

Overhead squats (95/65)

Burpee pull ups

Do a 200 meter run after each odd round.

Time
Posted on Thursday January 11th, 2018
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