Warm-up 2:00 Bike, row, ski Then… 25-ft down and back:Bear crawl (down)Samson lunges (back)Spiderman crawlWalking lungesCrab walk (focus on maintaining high hips)Burpee broad jump Strength/Skill Hang Squat Clean 3-3-3-3 Weight by feel WOD 5 rounds for time: 500 Meter row or 400 meter ski5 Hang squat cleans Use 75-80% of your heaviest weight used during...Read More
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