Elements Wednesday 22nd January 2014

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WARM UP/MOBILISE

3 Rounds
Row 250 m
10 Hollow Rocks
10 Squats
10 KB Swings

SKILL

Ring Rows

STRENGTH

3RM Weighted Ring Rows

WOD

AMRAP 15
3 Rope – Sit to Stand
Run 400m

COOL DOWN/STRETCH

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