MOBILITY: Barbell quad smash
SKILL/STRENGTH: Squat therapy, 5 squats 3 sec down, 3 sec up, EMOM x 8
WOD: 21 min AMRAP
Partner
1 partner rows 200 m
second partner does AMRAP 2 burpees, 4 push ups, 6 air squats
Score is total distance rowed plus number rounds completed of the AMRAP.
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