Warm up:
Row 400-600 m at 60% pace
Squat therapy
Back Squats: 4 x 4 at same weight last week
rest 3-4 minutes btwn rounds
Run prep and shoulder prep
WOD:
7 Rounds:
1 length broad jump burpees (blvd)
20 reps sledgehammers, alt every 5 reps
200 m sandbag run 35+/55+
Rx2: lighter sandbag
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