Strength 

Front squat  

4x3  

Across

 

WOD 

For time: 

1 mile run

200 double unders  

50 calories assault bike

  • may be substituted for calories row or assault runner  

 

HW 

Every 2 min for 8 minutes

1 legless rope climb+ 1 rope climb

  • feet can’t touch the floor between reps

Then

Accumulate 100 freestanding shoulder taps  

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