Warm-up
Group warm-up
Stretching and discussing class for the day
Strength/Skill (after WOD)
7x100m
As soon as one person is finished, the next athlete jumps on the rower, RESETS the meters and hits it as hard as possible.
WOD
Complete as many rounds as possible in 20 minutes of:
10 Chest-to-bar pull-ups
2 Deadlifts (315/205)
10 Handstand push-ups
Recovery
Short Stretching and Mobility Sequence
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