Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 supine ring pull ups
10 abmat sit ups
10 back extensions
10 squats
WOD:
Run 1000 meters then reduce by 250 meters each additional round:
30-20-10
Tire flips (big/little)
Over the box jumps (20/16)
Ball slams (25/15)
Finish with a 250 meter run.
For time.
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