12/12/16

Pre-WOD (Skills/strength):
6×4 Strict Press

– AHAP by 6th round
– Focus on tight butt/core and driving through shoulders
– Rest about 90sec between sets

WOD: Mainsite 12/10/16
3RDS
400m Run
15x pull-ups
50x squats
15x pull-ups

Post-WOD (Challenge/Cool-down):
Accumulate 2mins FLR in Rings

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