200 Meter Run or 250 Meter Row - 5 Burpees
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Skill Work: Frog Stands
10 seconds on / 20 second rest x 10 Sets
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WOD: Part A
21-15-9
Burpee over Bar
Push Ups
Rest 3 mins then Part B
Part B
7 Min Max Calorie Bike
Rest 3 mins then Part C
Part C
7 Min Max Calorie Row