04/05/17

Pre-WOD (Skills/strength):
3RDS
10x Strict Toes to bar
15x Weighted Sit-ups
45sec Side Plank (each side)

3RDS
10x Landmine Rotations (each side)
20x Leg Lifts
10x Landmine Toss

WOD:
8RDS
30sec All OUT Sprint (Row or bike)
60sec easy

Post-WOD (Challenge/Cool-down):
30x Push-ups for time

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