Warm Up: 400 m row or run, then 2x: 5 scapula pull ups, 10 Russian swings, :30 sec KB squat, 5 wall balls, 5 push ups
Skill Focus:
21-15-9
Bodyweight bench (75% bw for women)
Strict pull ups
Rest 5-7 minutes
WOD:
10 Russian swings 70/53
10 Wallballs 20/14
5RFT
Score both metcon times
Benching Twins!
Wall ballers
KB Swingers
Skill Focus:
21-15-9
Bodyweight bench (75% bw for women)
Strict pull ups
Rest 5-7 minutes
WOD:
10 Russian swings 70/53
10 Wallballs 20/14
5RFT
Score both metcon times
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