Focus:
3 Rounds for Quality
10 Weighted Step Ups w/ Slow Negative
3/3Candle Stick Roll to Pistol
1 Pistol Negative to a 1sec Pause in Bottom
WOD:
3 x 5mins AMRAP w/ 1min Rest in Between
4 Muscle Ups
6 Alt Pistols
8 KB Swings 32/24kgs
Finisher:
3 x 100m Sprint On Rower
Go All Out on each 100m.
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