GW
WU: run 400 m
Then for 5 min
cycle thru:
10 air squats, 10
back extensions, 10 over the fence
WOD
“BLACK JACK” with WALL BALLS Each Pair = 21 For time: 20 Wall Balls, 1 Sit-Up 19 Wall Balls, 2 Sit-Up 18,17,16,15…..etc 3 Wall Ball, 18 Sit-Ups 2 Wall Balls, 19 Sit-Ups 1 Wall Ball, 20 Sit-Ups
Cash Out: 3x10
Ring rows/GHD sit
ups and back extensions
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