Bench

Strength:

Bench

5-5-5-5-5

WOD:

For time-

Run 400m

then

10-9-8-7-6-5-4-3-2-1

Strict pull-ups

Hand release push-ups

GHD sit-ups or weighted sit-ups

then

Run 400m

*Add an 200m to the last run for every time you drop off the bar in the middle of a set.

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