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WARM UP
400m run
then 2 rounds
8 Arch Hollow Swings
8 Slam Balls
8 Situp
Dynamic Stretch
STRENGTH
20 Strict Pullups add weight if you like
(8)4 Pendlay Row
WOD
4 Rounds for time:
200m run/250 Row
16 Pullups
16 GHD/Stick Sit Ups
ICING
Deadhang
Tib Raises
500 meters on the erg
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