Warm Up:
Warmy
EMOM for 5 minutes of;
3 Front squats (75/45)
7 Push up’s
3 Jumps over the box
Xfit WOD:
Every 10 minutes, for 40 minutes (4 sets) complete the following as quickly as possible:
Row 500 Meters
Suicide forward, suicide back + 50 DU’s (50 single skips but add a suicide)
12 Squat Cleans (115/75 lbs)
15 Pull up’s
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