WU
Slow row 500m
10 pushups
10 squats
Hang from pull up bar
WOD
Murph recovery
30 sec each movement
Arm circles
Forward, backward, big and small
Ankle rotation left and right
Hip rotation forward, backward side to side
Stretches
Pike, Stripper, Runners, Straddle, Quads, Calf, Chest, and Lats
Roll out
Quads, hamstrings, hip flexor, lats and back
Floss
Shoulders
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