Warm-up: Ladder Drills WOD: “SQT” 3 Rounds for time: 10 Ground 2 Overhead, 95#(65#) 200 Yard Shuttle Sprint, 50 yards there and back twice Strength: Ring Dips. Based on your skill level choose one of the following below. 10-10-10-10-10 Rx’d 15-15-15-15-15 Bands 20-20-20-20 BenchRead More
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