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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
Talk with a coach about your goals, get the plan to achieve them.