WORKOUT OF THE DAY STRENGTH: Ring Dip 2 ME sets on 2mins , then 3-5 reps OTMEM x 6mins, 1-1-1 tempo* * Tempo= 1-1-1 means down for 1sec, pause at bottom for 1sec, hold at top for 1 sec. Or Bench Press 8.8.8.8.8.8.8 building -If M-ups are there, do 1-2 Ring M-ups OTMEM x 10mins” WOD: (Fun Filled Friday!) Run 800m40 Push-ups40 Box Jumps40 CTBs Run 400m20 Push-ups20 Box Jumps20 CTBs 18min Cap L1(Rx)- 30/24″”Box, CTBsL2 (Sclaed)- 600m Run, Incline Push-ups, 24/20″”, BW pull-upsL3- Row 800/600m, knee push-ups, 20/14″” Step-ups, V-rows
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