4/16/20

Click HERE for movement demonstrations.

3 sets of:
Bent Over Row x 10 – 3 second pause each rep
Seated DB Press x 10 per arm
** if unable to complete a 1-arm DB press; use plate for a 2-arm press

For Time
Run 1 mile
10 Burpees
Rest 3 minutes
Run 800m
20 Burpees
Rest 3 minutes
Run 400m
30 Burpees
Categories: WOD

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