Warm Up: Run 800 meters
Strength: Front Squat 5x5
Accessory Work: Crossover Symmetry
WOD: For time
21-15-9
-Assault Bike-Cals
-GHD's
Rest 5 Minutes
3 Rounds
50- Double Unders
10- Cals on Bike
Post time for each part. Both times should be fast.
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