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Bring your high socks or long pants for rope climbs!!

Warm up : 3 rounds
250 m row
1:00 sit ups
1:00 lunges
1:00 stairs
1:00 plank
1:00 mobility

Skill: 10 min
Rope climb practice
* do mobility in between

WOD
200 m intervals x 8 with :90 rest

WOD 2
3 rounds
10 sit ups
10 superman
10 squats