• CFRutherford

Tuesday 190521

A. Take 15min complete 3-4 sets of the following:

A1. Ring dip/bar dip x6-8 reps or 12-15 bench dips rest 30-60 sec

A2. Strict Pronated pull-up x5 reps with 3 sec lower each rep

B. For time

21 kipping HSPU

42 wall ball 20,14

Run 600m

15 kipping HSPU

30 wall ball

Run 600m

9 kipping HSPU

18 wall ball


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