Warm up
Run 800m
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 squats
10 double unders
Technique/Skills: Back squat
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 squats
10 double unders
Technique/Skills: Back squat
WOD
5 RFT of:
15 Ring rows
15 Ring push ups
15 reps Body weight back squat
Set up rings and box such that heels are at the height of the bottom of the rings.
5 RFT of:
15 Ring rows
15 Ring push ups
15 reps Body weight back squat
Set up rings and box such that heels are at the height of the bottom of the rings.
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