Warm up
400m run
Net climb
OHS
Hollow rocks
Skill
Weighted pull ups
and dips
WOD
3 rounds of:
200m plate run
(W/#25 M/#45)
3 weighted pull
ups
3 weighted dips
CFE
Warm up
400m run
Net climb
OHS
Hollow rocks
Skill
Weighted pull ups
and dips
WOD
2 rounds of:
1K plate run
(W/#25 M/#45)
7 weighted pull
ups
7 weighted dips
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