Main – WOD
Warm-up
Coach-led warm up
Shoulder Press
3 ascending warm up sets then
+
3 work sets
5@ .65
5@ .75
Max reps at .85
Rest 2:00 between sets
Metcon (Time)
Row 500m
Run 800m
100′ Bear Crawl
200′ Burpee-broad-jump
Run 800m
Row 500m
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