Friday 3rd August Workout
Skill: Ring dip strength
Wod: "hotshots 19" 6RFT
30 air squats
19 power clean@60/40
7 strict pull ups
400m run
Skill: 5 min Emom of 8-10 ring or box dips
Wod: pace from the start , to try keep heart low aim to be working at about 80% of your max effort.
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