12/02

Unrated – U60

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Warm-up

6 Minute AMRAP

1:00 row/200m run (start easy and build in intensity each round)

7 Empty Bar Front Squats

7 Empty Bar Push Press

7 ring rows

Metcon

Metcon (Time)

4 rds:

200m row/run

25 thrusters (45/35)

15 bar facing burpees

Post WOD

Optional:

Chose a weakness to work on or mobility