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1/9 WOD

For Time


1000 M Row


80 Wall Balls


60 Weighted Sit-ups


40 Single Arm Dumbbell Shoulder to Overhead (50/35)


20 Burpees



Then



Bent Over Barbell Row


4x8



Overhead Dumbbell Tricep Extension


4x15

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2/28 WOD

1000 Meter Row -rest 1 minute- 5 x 150 Meter Row Sprint, :20s rest -rest 3 minutes- 750 Meter Row -rest 1 minute- 5 x 150 Meter Row Sprint, :20s rest Then 4 Rounds- Rest as needed 15/15 Side Plank Hip

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