Warm-up 2:00 bike, row, ski 50 feet of each: High knee pullHeel pullFigure 4 pullWalking lungesSkipping high kneesjogRunning high kneesjogRunning butt kicksjogBear crawl Strength/skill Back squat 7 sets: 3 reps 80% WOD For time: 20-16-12-8-4Calorie row or ski10-8-6-4-2Toes-to-barRead More
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