Warm-up
Row 500m
15 Ring rows
Row 300m
15 Push-ups
Row 100m
20 Squats
Stretching and discussing class for the day
Strength/Skill
Plank hold for total of 3 minutes
L-Sit hold for total of 3 minutes
WOD
450m Row
21 Thrusters
30 Pull-ups
900m Row
30 Pull-ups
21 Thrusters
450m Row
Recovery
10 min. Yoga sequence
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