Main – WOD

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Warm-up

Row slow, medium, fast (No Measure)

Warm Up:

Row

15 pulls slow

10 pulls medium

5 pulls hard

5 pulls slow

10 pulls medium

15 pulls hard

15 pulls slow

10 pulls medium

5 pulls hard

2 rounds

5 Pull-ups

10 Push-ups

15 squats

1 min couch stretch each side

Skills

Overhead bar position

Metcon

Metcon (Time)

4 Rounds for time:

10 Overhead Lunges 135/65# (stay in place)

25 Butterfly Sit-ups

Cool Down

Coaches Choice