mwod:
row 250m
roll quads on floor x 20/each
roll upper back on floor x2 mins
roll lats x20/each
band lat/tri stretch x 2 mins/side
lift: work up to max clean and press (jerk/split jerk)
wod:
6mins amrap
20 kb swings
20 rope slams
20 band curls
6 mins amrap
10 v ups
10 wipers
20 med ball twist
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