WOD

21-15-9

Warm-up
Warm-up
3 Rounds
10 Air Squats
10 Lunges

Weightlifting
Back Squat (70% of your 1 REP MAX)

Metcon
Metcon (Time)
21-15-9
Calorie Row
GHD
Wall Balls 20/14
Metcon (Time)
21-15-9
Calorie Row
Ab Mat Sit ups
Wall Balls 14/10

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