Warm up and strength and WOD Workout
3:00 easy run, row or bike
Then normal warm up
Core strength
E2MOM x 10 (5 rounds)
Min 1: 15 v ups
Min 2: max plank hold
WOD
2 rounds of both:
1000m/800m row or 800m run
Then
21-15-9
Push press 95/65
Sumo deadlifts high pull
*25:00 time cap
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