Strength: Do all of one movement before moving on to next one.


Medball sit ups 2x10

Bench Press 4x4 @ 65%

Barbell Rows 3x10 @ 25% of back squat

Good mornings 3x5 @ 25% of back squat

Russian Twist 2x10 (2 count)


WOD B: “Baseline”

500m row

40 squats

30 sit ups

20 push up

10 pull ups

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