140612

Pre-wod:
3 primary SMR

(For Quality) 7 rounds of:
15 hip-back extensions Or 15 Arch Rocks
3 strict muscle-ups Or 6 Strict Chest-2-bar & 6 Strict Dips

Endurance:
8 rounds:
Row 160 meter hard, 140 m easy, 1 min rest.

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