A. Weightlifting:
Bent Over Rows – 15min to heavy set of 5 touch and go (NO BOUNCE)
B. MWOD:
LAX Ball T-Spine
C. WOD:
For Time –
Buy-in 500m row
-then-
5 rounds for time
20 HRPU
20 Jumping squats
D. Post-WOD Recovery:
Foam Roll T-Spine
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