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Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 ball slams (25/15)
10 v ups
10 good mornings
10 squats
Strength:
Push press 5x5
WOD:
10 Push press (115/75)
14 kettle bell swings (53/35)
18 sledge hammer swings (16#)
30 double unders
AMRAP 20 minutes
Then: 2 minute plank
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