Strength

• Bench Press 7 x 7
• Every 3 Minutes

• 3 x 15 Dips
• Every 3 Minutes

Supplemental Strength
 Incline Bench Press 3 x 10(After Flat Bench, Please Arrive 20 Minutes before class time)

Hero WOD “Griff”

800 Meter Run
400 Meter Backwards Run
800 Meter Run
400 Meter Backwards Run

Group Stretch Afterwards

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