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Pre WOD/Skill Work
Row 500 Meters
Run 580 Meters (3 x Around Our Building)

Front Squat
5 Sets X 4 Reps (No Racks. Use a power clean or squat clean to the racked position.)



WOD: 4 Rounds With partners of 2 Of,

Row 500 Meters
Wall Ball Shots 20# (14#)

( While one person is rowing the other is doing Wall Balls for reps. The rower needs to go hard! )