Dynamic Warmup:
Row 50 calories
Mobility:
3rds: Ring Row 7x, Ring Dip 7x, GHD Hip Extension
Strength WOD:
Weighted Pullups (20lbs KB)
3-3-3-3-3
METCON WOD:
Every Minute on the Minute, for 15 minutes
Walking Lunge with 30lb KB in each hand 10x
Pushups 5x
Abmat Situp Max reps
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