16 Mar 17

Warm up
3 rounds
200m Jog*
15 Russian KB swing
10 Strict KB press
5 Inch worms
Add 100m each round

WOD
4RFT
400M Run
15 STOH 115/75
15 DL 115/75
*watch you back on these do not get lazy and hit crappy positions

Post WOD
3×12 Hammer Curl
3×12 Ring Dips
3×3 weighted pull ups or Negatives

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