WOD
Metcon (time)
3 rounds for time of:
Row 250/200m
12 Handstand push-ups
Timecap: 5 minutes
Accessory:
3 Rounds for quality & min rest
15 JM Press
20 Banded pull apart
Then
100 Banded tricep pushdown, light band
5 Strict pull-ups or 10 ring-rows every time you take a rest
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