Warm Up

250 m row
10 ring row
10 pit pulls
toy soldiers down
10 cossack squats (5 ea side)
lunge with a twist back
burpee broad jump down
bear crawl back
250m row

MOB

Coach's Choice

WOD

w/ a partner

5k row AND 15rds 15KB swings (55/35)

10 V-ups

5CTB(scale = ringrow)

*One partner must be rowing at all times*

*WOD is completed when both parts are finished*


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