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Warm-up

5 minutes of skipping rope

Then

Two Rounds of Cindy

Specific Warm-up

Rowing Build ups

Wod
Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups

-reduce so row can be perform in less than 40 seconds and Push-ups unbroken easily

Post

Pull-up /Muscle-up practice

-do not smoke yourself here we will practice the basics and keep the volume low

-if you are significantly more sore than normal, use this time to mobilize