Warm up
For time ;
100 meters run
50 abmats sit ups
100 jump Jacks
Tecnical
GHD sit up
Wod – Tempo
Dupla
For time ;
5 rounds of ;
GHD / Abmat sit up 20
Wall balls 20 ( 20/ 14 lbs )
Burpees muscle up 4 / 10 Ring dips
Recovery ;
Muscle strenght
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