Warm-up: 200m run, then 3 rounds of: 10m handstand walk, 1 rope climb, 5 strict pull-ups, 10 OHS w/ PVC pipe Strength: OHS 3-3-3-3-3 WOD: 3-person team Row 3000m *Must break into 250m each then rotate. *Score it total time to 3000m With time remaining: Mobility- barbell quad smash & lax glute roll-outRead More
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