Skill: 4 sets of
Seated DB Z Press - 6 to 8 reps
Rest :30
Pillar Plank Hold - :30 to :45
Rest 1 min
*If 8 reps are achieved on both sides, may go up in weight.
WOD: 3 rounds of 1 min on, 1 min rest
Wall Ball 14/10
Assault Bike Calories
Tire Flips
*Ok to stagger starting stations
Score is weight/total reps
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