Warm Up: – EMOM 9
1. 6 burpee box jump overs @ 24/20
2. 10 hollow rocks
3. 8 pullups
+ Red Light / Green Light : Shuttle Run
Skills: – In 10 min, complete:
50 GHD situps
WOD: – In as few sets as possible complete:
100 Ring rows (feet directly below rings)
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or maybe some ULTIMATE MEDBALL !!!
