1.    Warm up

2. Strength

Snatch Grip Deadlift

3-3-3-3-3

3. WOD

Either SPA Town Throwdown

or

1 min row

1 min Pull up

2 min row

2 min pull up

3 min row

3 min pull up

Score is the number of calories rowed added to the total number of pull ups

4. Recovery

FR spine

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