Warm-up 3:00 Bike, row, ski 3 sets: 10 Pineapple pickers20 Banded pull-aparts:15 HS or plank hold WOD EMOM for 4 minutesStation 1 – 30 seconds of Assault Bike or RowingStation 2 – 30 seconds of KBS 70/53Station 3 – 30 seconds of BurpeesStation 4 – Rest When the running clock reaches 5:00, perform the following…...Read More
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