December 20, 2017

Warm up:
400m
8 Goblet Squats @1210
8 Hang Muscle Clean
8 Hip ext on GHD
x2

Strength:
Clean + Hang Clean below knee + Hang Clean above knee
8 sets, rest 90sec

WOD:
1000m row
15 Burpee Pull ups
500m row
10 Burpee Pull ups
250m row
5 Burpee Pull ups

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