30JUN2016

  1. Warm Up
    6 min AMRAP
    100 Single Unders
    50 Air Squats
  2. Conditioning
    4 Rounds For Time
    10 OHS 135/95
    25 Sit Ups
    250 m Row
  3. Skill
    3 x Max time dead hang on pull up bar
  4. Cool Down
    Foam Roll Lat Roll Out
    Barbell Quad Roll Out

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