08/18/15

Pre-WOD (Skills/strength):
4RDS
6x Snatch grip deadlifts (4ct down)
12x Bent over Rows (controlled w/ full range of motion)

WOD:
Buy In: 500m Row
3RDS
30x Sit-ups
20x Wall Balls (14/20#)
10x Burpee Box Jumps (20/24”)
Cash Out: 500m Row

Post-WOD (Challenge/Cool-down):
1000m easy row – focusing on form

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