WOD 7/15

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: 5 Rounds
1- Sprint Complex
Then 1 min Max Reps Box Jump 20″/24″

Sprint Complex= 5m & back, 10m & back, 15m & back

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