Crossover Symmetry (10 Min Before Class, Please. Not During The GW) Then…, General Warm-up Then…, Strength Bench Press – 1-2-3 (BOF AFAP) Then…, Class WOD “West Coast Flow” 35-30-25 Of: Hand Release Push-ups 30-20-10 Of: American KBS, 32kg/24kg→ Unbroken 25-15-5 Of: Strict Pull-ups —————– *10 Min Cap Rest 3:00
- Four Lane Heavy Sled Walk
Lane 1. 2 45s Lane 2. 3 45s Lane 3. 4 45s Lane 4. 2 45s Then…, Rest 3:00
- Four Lane Sprint
Extra Credit…,
- GHD Prone (2 KB) Row – 4 x 10
- Lat Pulldown To Chest – 4 x 10
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