General Wam Up
Extended Warm Up: 2 Rounds
Row 200 Meters
10 Burpees
Strength: Back Squat
5-5-3-3-3 Then take 60% of your 3 rep and max squats for 1 minute.
WOD: 5 Rounds
Run 400 Meters
3 Rope Climbs
20 KB Snatches 10 Each Sode 1.5/1 Pood
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