Warm-up
Jump Rope - 5 minutes
THREE rounds of:
Samson Stretch
10 shoulder rolls
10 overhead squats
10 GHD sit-ups
10 GHD back extensions
10 band assisted pull-ups
10 dips
WOD: One If By Land, Two If By Sea
Complete five rounds for time of:
Run 400m
Row 500m
No time recorded
And then...
25 GHD sit-ups
25 GHD back extensions
25 Abmat sit-ups
25 Supermans
100 twisters
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