Friday


WU
400m Run

5 Mins
5WB
5 Becks Burpees
5 Walking lunge
400m Run

MOB
Calf
Pigeon
Squat w/KB

WOD
10-9-8-7-6-5-4-3-2-1
Pistols (total alternating sides each rep)
Ring Dips

Foundtional/MOD
Amrap Vet
6 Pistols
6 Dips

MH=  Single leg box squat > rolling pistol > couter-balanced pistol > straight pistol
KB Dips > Banded Ring Dips > BW Ring Dips

then

3 Round Triathlon- Teams of 2-3

15 Cals Airdyne
150m Row
150 m Run

*must come in and tag partner

Cooldown
Jog the loop

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