Warmup: ROM, dynamic stretches, 1 min squat hold, 15 jumping squats Strength: Back Squat Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 work up to a new 1 rep max WOD: 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men more »
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