7-9-13

Warmup

Animal Warmup (Inch Worm/ Bear Crawl/ Crab Walk/ Duck Walk/ Frog Jump)

Skill

Pistol Squat Work

Strength

10-8-6-6-6-2-2

Bent Over Row

WOD

20 Minute AMRAP
Teams of two
3 minutes Max Tire Flips
then
AMRAP of:
1 Rope Climb
10 Push ups 
15 Air Squats
rounds alternate between 
partners

 

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