Warmup
Row 250m
2 rounds, 10 each: dislocates, good mornings, air squats, push ups
Row 250
2 rounds, 10 each: overhead squats with PVC, abmat situps, light KB swings
Strength
Front squat 5×5
WOD
Three rounds for time:
Run 400m
15 Pull-ups
50 Squats
15 Pull-ups
Finisher
Accumulate 5 minutes in the bottom of a squat
Stretch!!
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