200 Meter Run or 250 Meter Row
10 Empty Bar Hang Power Clean + Press
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Lift: Push Press - 1 x 20 Reps @ Max (2-3 Attempts)
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WOD: 18 Min “Ladder”
2-4-6-8-10-12-14-16-18-20-22-24-et….
Push Jerks - 65/45 L1, 95/65 L2, 155/105 L3
Calorie Assault Row/Ski/Bike
Pull Ups