September 23, 2013
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Warm-up:
Row 500 meters, Dynamic Stretches, then:
As a group:
Partner Row & Rope Climb
3 Rounds for distance of:
P1: Row for distance
P2: 1 Rope Climb, 15′
Switch
P1: 1 Rope Climb, 15′
P2: Row for distance
then:
WOD:
20 Min AMRAP of:
7 Front Squat @ 55% 1RM
10 Weighted Stationary Lunges, #45/25
14 Burpees
Run 400 meters
