Thursday March 22, 2018


SWOD:

4x9 strict ring dips with 5 sec hold at top of the ring dip supports every 3 reps

4x10-15 dec top of the pull ups holds

3x20 V-ups or jackknifes

3x20 weighted Cossack squats

WOD:

8x 200 run

2 min break between efforts

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