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WARM UP

400m run

1:30 Couch Stretch each leg

10 KB Deadlift

10 KB Russian Swings

10 KB American Swings

10 Air-squats

5 KB Deadlift

5 KB Russian Swings

5 KB American Swings

WOD

1k row needs to be a sprint

rest 3:00 minutes

then another 1k row sprint

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