Warm Up
400m Run / Row
25 Sit Ups
25 Squats
Good Mornings
Hamstring stretches (coach led)
Skill / Strength
5×5 Deadlift
increase weight every set with 5th set at/around 85% 1RM
WOD
21-15-9
KB (53/35)
Goblet Squats (53/35)
Row (cal)
After Party
Skin the Cat (demo by the one and only Andy Petranek)
and another video by Again Faster (Jon Gilson)
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