WARM-UP

 
WOD: 

1. EMOM 5:
3 Cal Row EMOM 5: 5 Negative Ring Rows (Explode on the pull and slowly control your way down locking your elbows)

2. EMOMx20
5 rounds of:
Min 1: 10 Burpees
Min 2: 10 Ground to Overhead 45/25 , 25/15
Min 3: 10 Cal Row
Min 4: 10 Air Squats"

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