Main – WOD

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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

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 30 min

5 deadlifts 275#/165#

13 push-ups

9 box jumps 24″/20″