Row 500m
Dynamic Warm-up
WODs:
Strength (Speed & Power, or nice and easy):
Press: 40% x 5, 50% x 5, 60% x 5
Deadlift: Same as above
Deadlift: Same as above
MetCon:
"Fran"
Endurance:
Rest
Pic: Guns doing 90# weighted pull-ups at the Games.
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