Warm-up 2:00 row, bike, ski 3 sets: 10 Sampson lunges:20 Bar hang:20 HS or plank hold Strength/Skill 4 sets, not for time: Weighted strict supine pull-ups x 5Dips x 10 WOD 15 Minute AMRAP: 500 Meter row or Ski10 Alternating Pistols10 Toes to barRead More
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