Warmup: ROM drills, dynamic stretches, 10 ring rows, 15 step ups, 15 med ball cleans, 200m run Strength: Bent Over Rows 10 x 1-2 @ 85% 1 RM WOD: “Kelly” Five rounds for time of: Run 400m 30 box jumps (24″) 30 wall balls (20#) Cooldown: Roll out and stretch
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