Full out sprint

 In Workout of the Day

WARM-UP:
1 Shuttle Run
5:00 Coach Stretch
2 Rounds:
3 Inchworms + 3 Push-ups
: 15 sec ring support hold
: 15 sec bottom hold
10 Ring rows
SKILL:
Find 1 Rep max weighted pull-up
WOD:
Every 4 min for 24mins
12 KB swings
6 KB Facing Burpee
200m Run

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