Warm up & Skill
Pulling drills
-Stationary single leg
-Alternating legs
-Lunge drill
Falling drills
-Partner fall drill
-Hip driver drill
Partner pull & fall (hands on
shoulders)
WOD
Three rounds for
time of:
Run 1000 meters
20 Pull-ups
30 Box jumps
CFE
Warm up & Skill
Row stroke tech
WOD
Thee rounds of:
Row 1000 meters
Row 1000 meters
20 Pull-ups
30 Box jumps
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