Warmup: ROM, dynamic stretches, 10 ring rows, 15 wall balls, 15 db thrusters
Strength: Bent over rows
10 x 1 get to a weight that is challenging, them do 10 single sets at that weight
WOD:
4 Rounds
8 Wall Balls
8 Thrusters (75/55#)
8 Pullups
Cooldown: 50 sit up and reach thru, stretch and roll out
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