Warm up:
mobility
row 500 meters
Burgener warm up
10 each of:
- squats
- pull ups
- push ups
- Double unders
- GHD
- Sit ups
- hip extensions
WOD:
4 rounds for time of:
run 400 meters
15 box jump, 24″/20″
25 wall ball shots
15 push ups
Episode 320: Epic Pistol 10 min Squat test
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