WARM UP: Rope and Row
BUY IN: Quarter Deck
STRENGTH: Shoulder Press 3, 3, 2, 2, 1 @ 90% 1RM
WOD:
For time
30x Back squat (bw)
Row 1000m
30x Burpees
CASH OUT:Pull Up Ladder 1-6 x 2
Cathy shows Emma how the Girl-rillas row.
Allie makes the squat look easy.
Finish it off with Burpees.
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