Warm up
3 minute rowing
5x
30:30 row interval
Skill
Movement standard
WOD
3 minutes max effort burpees*
(G) TEST #3
3 x max effort pull ups
Rest as needed
(Score- average of three efforts)
CFE
Warm up
30 minute max
distance row*
(G) TEST #3a
3 minutes max effort pull ups
3 minutes max effort pull ups
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