General Warm-up:
400m Run
Group Warm-up
Strength:
3 X 3 Power Clean
WOD:
8 min AMRAP of:
5 Deadlift (225/155)
7 HR Pushups
9 Box Jump (24″/20″)
Endurance:
Run: 2 X 800m w/ 3 min rest between efforts
Row: 2 X 1000m w/ 3 min rest between efforts
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