Warm up

30 jumping jacks

30 flutter kicks

15 sit ups

15 squats

10 push ups

10 ring rows

 

Skill/Strength: Pull Ups

EMOM x 8

Odd: 3 strict pull s (s1: 3 negatives)

Even: 4 strict press at 70% from the ground

 

 

WOD 

1600m row

160 DU (480 singles)

1600m run

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