Warm-up: 200m run then 2rds of: 10 Good Morning (45/35) 10 Shoulder Pro/Retract 10 Hollow Rock EMOM x 12 1- Barbell Hip Thruster x 8 (heavy as possible. 225/155 or more) 2- Barbell Row x 6-8 (heavy) 3- Rope Climb x 2-3 (legless if possible) WOD: 500m Row 30 Pull-up 20 Deadlift (185/135) 15 C2B...Read More
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