3-13-17

Strength
5X
5 Front Squat
5 Ring Row (on the last rep hold at the top for 15 seconds)
then
50 good mornings weighted or with a band

Wod
5 Rounds
5 HSPU
5 Plate Burpee (45/35)
5 Power Clean (165/115)
5 Plate Burpee
1 min rest

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