130314

Warm-up
EMOM x5: 20 Russian KB swings
2 Rounds:
Core bracing 5s/5s x5,
Strength
Dead-lift 2×5@80%
10 Rounds: Farmers carry, 5 Ring rows
WOD
500m Row,
20 Box jumps,
20 Shoulder to overhead 115/85,
500m Row,
15 Box jumps,
15 Shoulder to overhead 135/95,
500m Row,
10 Box jumps,
10 Shoulder to overhead 155/105,
500m row,
5 Box jumps,
5 Shoulder to overhead 175/115
20 min cap

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