Warm-up
Run 200m
10 Ring dips
10 Barbell thrusters
10 Pull-ups
10 Sit-ups
10 Back ext.
Run 200m
Stretching and discussing class for the day
Strength/Skill
Ring dips 3-3-3-3-3
WOD
Four rounds for time of:
Run 400 meters
15 Thrusters (95/65)
15 Pull-ups
Recovery
Short Stretching and Mobility Sequence
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