Friday, January 19th

Warmup: 3 rounds of

300 meter row

12 lunges,

12 ring rows,

12 pushups,

12 back extension

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Strength: Deadlifts: 3x6 with a 2 count pause @ knee

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WOD: 4 rounds for Time:

weighted bear crawl with DB x 20 meters,

Burpee Deadlifts with DB's x 6,

Knees to Elbows x 12,

1 Dumpster Dash