Main – WOD

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Warm-up

(No Measure)

500M Row

10 Hollow Rock

20M Toy Solider

20M Bear Crawl

40M karaoke

40M High Knees

10 PVC Pull Overs

10 OHS

5 Pull-ups

5 Chin-ups

Skills

Clean Pull

work drills to moderate/heavy weight

Metcon

Metcon (Time)

For time

10-8-6-4-2

Dips and Handstand Push-ups

complete a 250M Row between each round