0-5 min: Row 1200/1000m
5-10 min: 100 Ball Slams 12/9kg
10-15 min: Plank Hold
15 min until completion: 75 Toes to Bar
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WOD: Wednesday
A. 3RM Shoulder Press B. Three rounds for time: Run 400m 21 Kettlebell Swings 24/16kg 12/8 Strict Handstand Push-ups *Various scalings for HSPU will be on offer!