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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