warmup:
dynamic
400m run
walks
WOD 1
90 secs dual kb presses (strict to fail, push to fail, jerk)
90 secs pushups
60 secs presses
60 secs pushups
30 secs presses
30 secs pushups
total reps
WOD 2
3 stations
do each station for 90 secs
do each station for 60 secs
do each station for 30 secs
tire flips
burpee situps
rope knee to elbows
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