WarmUp
Run, 2rds of 5 Pushups, 10 lunges, 10 squats, Run
BACK SQUAT
3x3x3
Followed by
10rds
6 Strict Pull-Ups or with lightest resistance band possible
9 Ring Dips or Max ring holds
Scaling will be done at the gym.
WOD 12.3 competitors please be ready to go at 5:45pm.
John Singleton will be doing his 12.3 at 8:00pm. If anyone wants to do it then, your more than welcome to.
See ya at 0545 and 1700....or 2000 with John Singleton
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