FRIDAY MARCH 30

WARM UP

400 meter run

20 games push ups

30 wall ball

15 GHD hip extensions

15 GHD sit ups

10 pistols

500 meter row

SKILL

Tabata double unders

STRENGTH

Bench press 40 reps @65%

WOD

10 muscle ups (sub 30 pull ups and 30 dips)

400 meter run

20 KB swings @70/53

400 meter run

30 snatches @95/65

400 meter run

40 calorie row

400 meter run

50 games push ups

400 meter run

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