MWOD: Row 2 mins, Band shoulder traction x1min/side, tspine ext on roller x20 passes, Couch stretch x1min/side
Lift: Military
4X8
@70%
Body Row 4x10
WOD: 1RFT
Jog 4 laps
40 Burpees
40 KB Swings
40 Sit-ups
Jog 2 laps
20 burpees
20 KB swings
20 Sit-ups
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