Pre:
Tabata Pose Drill
10 min. P-Bar work
5 MWOD-voodoo wrap
For Quality 3x8 Toes to Bar
WOD:
On the minute for 10 minutes
3 Weighted Pull-Ups @20lbs
then...
21-15-9
MB Cleans @20lbs
Overhead Lunges w/20lbs MB
Post:
2 Rounds
25 Wtd Sit-Ups w/20lbs MB
12 Kipping Dips
60 sec. hold bottom position w/20lbs MB
5 min. PNF stretching
Matt B:3:50
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