Focus
Row Practice
3x
10 Arms Only Pulls
10 Arms & Hips
10 Quarter Slides
10 Full Strokes- SLOW
10 Full Strokes- Fast Out, Slow in
10 Full Strokes- Full Speed
Rest 1min
WOD
For Time
2k Row
100 Abmat Situps
1k Row
50 KB Swings 32/24kg
Skill
Handstand Walk
10-15min Practice
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