Warm up

Foot drills

Then

4 rds

10 Kb dls

20 shoulder taps

10 calories

Workout

Row 500m

50 Russian swings

Row 500m

Rest 5 minutes

Run 400m

50 Russian swings

Run 400m

Post WOD

4 rds

5-8 ring dips

5-8 pull ups

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