WOD 8/10

WARM UP: Run 200m or 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: 4 rounds for time:
Row 500m
Rest 3mins.

Then 30 KB Swings 2 pood/ 1.5 pood

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