1. Strength
Press
Rx + Int
5sets x 5 reps77%
Beg:
5sets x 5 reps
Light Weights
2. wod
Rx:
4 Rounds
12 Chest To Bar Pull Ups
14 Push Ups
16 One KB Front Rack Lunges (32/24kg)
Int:
4 Rounds
12 Pull Ups
14 Push Ups
16 One KB Front Rack Lunges (24/16kg)
Beg:
4 Rounds
8 Banded Pull Up Or 8 Ring Row
10 Knees Push Ups
12 One KB Front Rack Lunges (12/8kg)
Time Cap 12:00 minutes
Coach Notes:
Pull Ups: 8/4, 6/6 or 4/4/4.
Push Ups: chest touch the ground and elbows near to body.
Lunges: alternate unbroken.

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