033117

Warm up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

Russsian Swings 3×20
Push Press 5×5

WOD – Xiong
10 Snatch
20 Cleans
30 Push Press
40 Front Squats
50 Clean Pulls
60 Box Jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups

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033017

Warm Up
2 Rounds
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Up

Falling Starts 20

Mats
Ladders

WOD
400m
50 Air Squats
400m
40 Air Squats
400m
30 Air Squats
400m
20 Air Squats
400m
10 Air Squats