3-5-13

Warm-Up

Top Down/Hip Swings/PVC Pass Throughs....then 3x10 OH Squat/OH Walking Lunge/Sit Ups

Skill

5 Min Rope Work

5 Min Kips (KTE/TTB/PullUps)

Metcon

5K Run Time Trial (RAD Out and Back Course)

or

5K Row (run is preferred...row only if necessary and coach approved)

 

 

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