Strength

20 minutes to build to a heavy

Four point crawl sled drag 30' 

 

WOD

5 rounds  

20 KB swings 70/55

10 pull ups

6 20m sprints

 

Comp HW

Reverse Hyper

3x15

 

For time: 

50 GHD sit ups

200m slamball belly carry 100/80

50 GHD hip extensions  

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