WARMUP:
RUN 300 METERS
10 x STRICT PULLUPS
10 x BURPEE'S
20 x STRICT TOES TO BAR
20 x SLOW COUNT PUSHUPS (3 sec down/3 sec up)
WOD:
ROW 800 METERS
30 x SPLIT JERKS 115/75 (Switch legs each split)
30 x BURPEE DH STRICT PULLUPS
*135/95 is the advanced weight,
must be able to demonstrate solid SJ with both legs!
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