7 min amrap of
10 burpees
5 box jumps 32"
4R + 7
then-
EMOTM for 20min
even min- 10 pull ups
odd min. - 10 bar dips
pm wod
box squat smith machine
5-5-5-5-5
90-92.5-95-97.5-100
then-
rich froning bsn wod
15-12-9-6-3 of
shoulder to overhead 60kg
pull ups
30 double unders in between
14:47
(10 mins slower than rich)
fuck!
then-
amrap 7 mins of
10 lunges 60kg stationary
10 toes to bar
2R+10+5
done
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