12/1/23 – 231201

Group Warm up 

Group Mobility 

Strength – Every 1:30 x 5 sets: 5 backsquats @ 50-55%

WOD ( Workout of the Day ) 

For time – including rest periods *20 time cap

Row 1,000/800m

rest 2:00 

Row 750/600m

rest 1:00 

Row 500/400m

rest 30 seconds 

Row 250/200m

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