Warm-up:
800 meter run or 1000 meter Row
:30 sec handstand hold
10 Archer push ups
:30 sec prayer stretch
15 PVC pass throughs
Skill work:
5 minutes to establish an unbroken number of double under's
Metcon:
For Time:
100 Overhead Squats, 95/65lbs
Checkout:
In teams of 2:
Row for Max distance in 12 minutes, changing rower each 400 meters
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