warm-up
500m row
20 arm circles
20 air squats
20 push ups
20 lunges
20 jumping jacks
WOD
3 Rounds for time
1000m row
50 thrusters 45#
30 pull ups
Scaled
thrusters 20#
green band jumping pull ups
time: 31:27
Cool Down
stretching
Total Time: 50 minutes
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