Warm-up
400m Run
15 Ground to overhead w/dumbbells
20 GHD sit-ups
10 Toes to bar
20 Back extensions
Strength/Skill
800m x3 w/120 sec. rest.
WOD
For time:
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
Recovery
Short yoga sequence
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