Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
- overhead squats
- pull ups
- push ups
- double unders
- box jumps
- GHD
- sit ups
- hip extensions
WOD:
“The 300″
25 pull ups
50 deadlifts, 135/95
50 push ups
50 box jumps, 24/20
50 floor wipers
50 alternating single arm clean and press, 35/25
25 pull ups
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