Warm-up
500m Row
20 Supermen
20 Sit-ups
10 DB Squat clean thruster
10 Pull-ups
Stretching and discussing class for the day
Strength/Skill
100 V-ups for time
Back extension 3x20
WOD
As many rounds as possible in 10 minutes of:
5 Squat cleans thruster (95/65#)
7 Pull-ups
5 Box Jumps
Recovery
Short Stretching and Mobility Sequence
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