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WOD: 8 rounds
8 front squat (Start at 95/75 and increase 10 # each round)
100m sprint
30 seconds rest
*This is complex training; therefore, immediately move into the sprint after completing the front squats
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Endurance: 2,000m row sprint
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Core: 3 rounds - 20 GHD sit ups, 10 Romanian deadlift (Keep it light and focus on stretching of the hamstrings.)