5-10-16

Warm Up: – In 8 min complete in any order:

400m run

400m row

25 burpees

Skills: – EMOM 9

1. 45 sec plank @ 45/25

2. 45 sec PVC hollow body 

3. 45 sec pikes on rower

WOD: – For Time:

Run 1 mile

100 Air squats

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