500m Row
3x Tiger
3x12 Hollow rocks
+ 60sec FLR hold
Shoulder rotations
Strength:
15 minutes Push jerk 5x6 @ 90%6rm
WOD
Complete for time:
21 Ring dips
21 Overhead lunges
21 Sit ups
300m Row
15 Ring dips
15 Overhead lunges
15 Sit ups
300m Row
9 Ring dips
9 Overhead lunges
9 Sit ups
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