Speed Workout
Pre-WOD:
1 X 20 Back Squats (+5% ) 120#
WOD - For Time:
-1000 meter Row
----30 Pull Ups
----50 Wall Ball Shots (#20/14) used 12# ball
Post:
1 X Max Plank Hold
Optional Post:
5, 4, 3, 2, 1
-Deficit HSPU
-Triple Unders
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