6pm Friday - Open gym, bring the friends!
Warm up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
WOD
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters
Extra
Makeup: Deadlift 3-3-3-3-3 reps
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