MWOD:
Row 250M
Bottom Squat x 2 min
Roll Upper Back and Legs x 3min
Band lat/tri stretch x1 min/side
Stretch Wrists and Forearms x1 min/side
Lift: Clean and press 5x3 up to heavy triple
WOD:
3 ROUNDS
Prowler down and back w/weight
DB Snatch x3/arm
Tire Flip x5
Rope Slam x20
Row 250m
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