Warm-Up:
3x or 5:00
Forward roll => bear crawl => 2 broad jumps => 5 super-slow squats => speed ladder => 10-second bar hang => 25-meter high knees => 25-meter pocket kickers
WOD:
4-5 rounds
100-meter row
6 one-arm hang dumbbell power cleans, alternating arms,
10 squats
Game- Children's Choice
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