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| SUNDAY GROUP RUNS! |
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| KBS! |
WARM-UP
400M RUN
25 PUSHUPS
25 WEIGHTED ABMAT SITUPS
20 BACK SQUATS W BAR (10 SEC HOLD AT BOTTOM AND BOUNCE OUT ON REP#'S 5-10-15-20)
- REVIEW WALL CLIMBS
STRENGTH
12 MIN TO FIND 3RM BACK SQUAT
THEN 4X3@90% (1 SET EVERY 2:30)
WOD
4 ROUNDS
3 MIN AMRAP W/1 MIN REST
3 WALL CLIMBS (NOSE TO WALL)
6 PULLUPS
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