Warm-up:
100 Double-Unders/50 Attempts/200 Singles, Dynamic Stretches, then:
As a group:
Front Squat
3-3-3-3-3 @ 80% 1RM
(Rest 2-3 min between rounds)
then:
WOD:
3 rounds for time of:
Run 400 meters
30 Overhead squats, @ 35% 1RM
21 Pull-Ups
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