Warmup: ROM drills, dynamic stretches, 20 Push ups, 500m row Strength: Find Bench Press 1 rep max Warm up to 60%, then 1/1/1/1/1 find a new 1 RM WOD: 10 x 250M sprint Row, 30 seconds rest between rounds Then 3 rounds of: 5 KB Snatch, each arm 15 Pullups Cooldown: 50 sit ups, roll more »
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