WOD's:
Women:
3 x 500m Row, then:
1 DL 125#
3 DB Hang PC 20#
8 Box Jumps 12" 

Academy/Fire Guys:
4 RFT of:
Row 500m
30 OH Squats (PVC)
Run 400m 

Pic: Kissing the pull-up bar

 

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