A)Conditioning-800m run-10 Ring Rows-400m run-10 Toes through rings-200m run-10 Ring Rows-100m run-10 Toes through rings
B)Sled Drags-5 sets all the way down to sidewalk and back- As heavy as possible *increasing every set if possible
C)WOD-10 sets of 100m rows *30 secs rest between sets
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