Workout of the Day

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Row/bike 500/.6
Perfect stretch
3x
10 Bridges
10 sec bar hang
10 sec gob squat hold

W.O.D

Rope climb skills!

12-9-6-3 Front squats 185/125
4-3-2-1 Rope climbs
200m run

Post W.O.D.

Roll quads

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