Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Air squats10 Sit-ups20 Banded pull-aparts Strength/Skill 4 Sets, not for time: 10 Dips100 Meter farmer carry10 V-ups or tuck-ups WOD For time: 400 Meter run21 Back squats 135/95400 Meter run15 Back squats400 Meter run9 Back squatsRead More
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