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Warm-Up

• 500 m row

15 minutes Mobility (squat)

Warm-Up

2 rounds:

• 1 minute flutter kicks
• 1 minute mountain climbers
• 1 minute L-sit (one minute of work)

WOD

15 minute time limit

Buy-in

• 800 m row

Time left:

AMRAP

• 100 m run
• 10 push ups (feet on a 45lb plate)
• 2 muscle ups

Notes: on the push ups, your thighs must remain elevated