Monday
 
 
Warm Up

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

>10 dead hang pull ups

10 abmat sit ups

10 back extensions

10 squats

WOD

Run 1 mile AFAHP then 10 down to 1 of:

Back squats (155/100)

L pull ups

V ups

Post mile time and total time.

Time
Posted on Monday October 9th, 2017
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