Warm-up:
2 x 10 of each
Light Z press
Abmat Situps
Cursty Lunges
Plank Shoulder Taps
Focus:
2 Rounds
100m Arms only Rowing
100m Arms & Hips Rowing
100m Quarter Slides
100m Full Strokes
Rest 1min
WOD:
Row 1000m
15 Deadlift 255/175#
15 HSPUs
15 T2
Row 500m
10 Deadlift 255/175#
10 HSPUs
10 T2B
Row 250m
5 Deadlift 255/175#
5 HSPUs
5 T2B
Accessory
3 x
Supine Grip Bar Hangs SubMaximal
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