Warm up

3 rds

10 moose antlers each side

5 swimmers

5 cat cow

10 lunge and reach

13 minutes

Then

4 rds

100 m row

3 push ups

6 squats

This is fast to get the hr up

Workout

For time

4 rds

400m row

15 push ups

30 air squats

Cap is 14 minutes

Post WOD

15 minutes

Work to a heavy squat clean from ground

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