Main – WOD
Warm-up
(No Measure)
400M Run
20 Push Ups
20 Sit Ups
20 Air Squats
10 PVC Pull Overs
5 Strict Pull Ups
1 min couch stretch each side
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M/U progression
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 Back Squats 135/95
3 Muscle Ups
Challenge
500m Row (Time)
Max Effort 500m Row
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