WOD 7/22

WARM UP:Run 400m
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: 3 Rounds for Time
500m- Row
20- Knees to Elbows

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