Warm-Up:
Row 500M
Run 400M
Power Skip 100M - out
Run Backwards - Back
15 Shoulder Dislocates
20 Overhead Squats
20 Side Lunges
Stretch
20 Push-Ups
50 Crunches
20 Supermans
WOD: 1 Min Ea for 4 rounds / 1 min rest between rounds
Row
Wall Ball
Sit-Ups
Pull-Ups w/ Belt
D-Ball Slam
Jump Rope
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