Warm-up 2 Minute Bike, Row, or Ski 3 sets: 20 Banded pull aparts5 Bottoms up kb press:20 Plank or HS hold:20 Bar hang Strength/Skill Bench press 12 Minutes to build to a heavy single or work on technique WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 4/5/2024Read More
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