WOD 7/14

Warm up: Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: Strength-
OHS 5-5-5
MetCon- 3 Rds For Time
20- Squats
15- Sit-ups (Abmat)
10- Ring Dips

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