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Strength: Back Squat - 1 x 20 Reps
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WOD: Rowing Repeats
1000 Meter Row
rest 1:1
1000 Meter Row
rest 1:1
500 Meter Row Sprint
*record splits
Or
Running Repeats
800 Meter Run
rest 1:1
800 Meter Run
rest 1:1
400 Meter Sprint
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Extra Credit: Toe 2 Bar - 3 x Max Reps