W.O.D.
3 RFT:
400m run
21 burpees
Accessory
1-2 Rounds NFT:
35 GHDSU
25 Russian twists w/ medball
15 weighted sit-ups
:30 accummulated L-sit hold
OR
Front/back Squat Option:
5x5 tempo squats
:03 seconds down
:03 at the bottom
AFAP on the way up
rest times and weights are up to the athlete
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