SYNCRONOUS

Warm Up
3 Rounds
400m Run
20 SitUps
20 Kettlebell Push Press
10 Pull Ups

Push Press 5×5
Bench Press 3×10

WOD
3 Rounds
21 Kettle Bell Swings
21 Sit Ups
21 Push Ups
100 Jump Rope
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ASYNCRONOUS

Warm Up
1600m Run/Walk for time

WOD–

GROUP C
45 Minute Walk (Log Distance)