30 September WOD 

Strength: 7×1 split jerk

WOD: 

For “X” number of rounds, complete AMRAP in 3 minutes of:

-500m row

-Max rep burpees over the rower

*Rest 60 seconds between rounds, which means you will start back on the rower every 4 minutes.

*Perform as many rounds as necessary until you hit 50 burpees

*courtesy of CFW

*extra work

30 alt. single leg squat 

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