Warmup: ROM drills, 15 straight legged dead lift, 250m row Strength: Deadlift De-load Work: 5/5/5 @ 40/50/60% 1RM WOD: “Kelly” 5 Rounds for time: Run 400 meters 30 box jump, 24″ 30 Wall ball shots, 20# Cooldown: banded stretches of shoulders and hips
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