6am

• 3 mile Run – Negative Splits
• 2500 m row

Warm Up

• x3 / 45 on 15 off
• Mountain Climbers
• Squats
• Sit Ups

WOD

• 9 X9
• 25 # 1 Arm Snatches (each arm)
• 25# Wgtd Step Ups
• Elevated Push Ups

Cool Down

• 4 x 10
• GHD Front & Back

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