Warm Ups
Roll lats, IT bands, calves
Gymnastics :
3 Rounds NFT
1a 16' Rope Climbs
1b 10 DBL Unders (3 fast rope)
Strength :
2a Power Snatch 62*2*4
2b GHD Sit Ups *12*4
Metcon :
1000m Row 03:47:00
Stretch
Grapefruit
Chocolate Milk
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