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Warm Up

Coach’s KB warm up

Butts & Guts

4 rounds
8 side + forward lunge right
8 side + forward lunge left
8 (4 count down + 4 count up) stiff legged deadlifts
8 around the world (there and back = 1)
8 shoot thrus (forward and back = 1)

WOD

In teams of 3:
1 person rows 250m
Other 2 doing burpees

Post

Walk/row 200m
Work foam roller on legs and shoulders