PreWOD

Dynamic Warmup

Met Con

  1. Strength: Back Squat EMOTM 12×4 @65%
  2. Work Capacity:

100 Ring Rows
Between sets while working on your 100 Rows,run 200 meters every time you come off the rings.
100 Pushups
run 200 meters between sets of pushups.
200 situps
run 200 meters between sets of situps

Durability: Downward Dog, Upward Dog 10x 5secs each

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