UPDATED:
My coworker flaked on me but I didnt want to miss out on being outside today. I did yesterday's main site WOD
4 Rounds of 400M Run and 50 squats
My time 15:00
Today I am planning on taking my coworker through the following WOD.
200m run
15-12-9 of
squats
ring rows
dumbell presses
200m run
This will be our benchmark WOD that we will revisit in a month to see what kind of improvements have been made. Very excited!
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