7.17.18

Strength
1 Rep every 30 seconds for 10 minutes
Segment Clean (full squat on each rep)
Start light and add weight as you get comfortable with the pause

Wod
750 Meter Row
15 HSPU
500 Meter Row
20 HSPU
250 Meter Row
25 HSPU

Post Wod
3X
1 min Plank
30 seconds of med-ball twists
30 seconds of flutter kicks
1 min rest

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