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Warm-up

3 Rounds of:

10 Push-ups, 10 Shoulder Triplet,
10 Russian Lunges, 10 KTEs
20 Jumping Jacks

Skill Work

3 Rounds of :
Hold Top Plank 30-60 sec
Rest 30-60 sec

WOD

For time:
Row 500m 1X
then…

3 Rounds of:

50 Squats
25 Abmat Sit-ups
50 Step-ups
25 Dumbbell Push Press
50 Double Unders or 200 Jump Rope
25 Dumbbell Hang Power Clean

Cool Down

Knees to Chest 10-20 Sec Hold per side
Cobra 10 Sec Hold
Hang from Bar 10 sec
10 Pass Thru
Samson Stretch 20-30 sec Hold per side

Mindy   20 lbs  34:12
Tom K -  Scaled Skill Work
Jeff   20 lbs   49:19
Graig   15 lbs    11:24 Scaled
Rob AKA Stinky B   15 lbs   47:19
Matt   30 lbs   42:00
Heidi   20 lbs   42:20
Craig   25 lbs   40:47