4.4.17

workout

warm up

coach picks

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Strength: 4 rounds

3 weighted pull ups (increase weight)/strict/band

max ring dips (2 sec pause at bottom)

rest 90 secs

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WOD:

4 rounds

15 thrusters 55/35

15 burpee box jump overs 24/20

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Cool down: 200 m walk

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Extra Credit: 3 rounds

60 unbroken DU

immediately into 

30 sec L sit

rest 1 min