WU
30 sec each
Arm/Leg Circles fwd, bkwd, big, small
Then
3 rounds
10 Slow AS
10 Abmat Situps
10 Back Ext
10 Pullups
WOD
Sprint Row
10 Rounds
On the ERG, 100m SPRINT!
Rest 1 min
Times should not be more that 5 sec different from first to last sprint.
Score = total calories rowed.
PWOD
Mobilize shoulders
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