Warm up, Row 1000 or run a mile then 3 rounds 5 pull ups 10 push ups 15 squat Strength- Back Squat- Deload week. light weight 10,10,10,10, at about 60-65% Wod 15 minute ladder 1 power Clean, 1 burpee over your bar #155/115 Run 200 2 power cleans, 2 burpees run 200 3 Power cleans,...Read More
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