Warm-up: 200m run then 3rds of: 10 Shoulder Pro/Retract 10 OHS w/ pvc 5 Ring Row Strength: Take 15min to establish a 2-RM Weighted Strict Pull-up WOD: 4rds for time 8 Power Snatch at 70% of 1RM Snatch 10 C2B 20 DURead More
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