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ATHLETE

A. Strict Press 7×1 @80-90%
Big focus on maintaining a neutral spine from your tailbone all the way up through your neck/head. No leaning back. Stay tight and develop a solid movement pattern.

B. You Choose Your WOD!:

2k Row Test

OR

3 Rounds:
500m Row
20 T2B

COMPETITOR

A. Strict Press 7×1 @80-90%
Big focus on maintaining a neutral spine from your tailbone all the way up through your neck/head. No leaning back. Stay tight and develop a solid movement pattern.

B. Row 2k

C. 3 Rounds:
100 Double-unders
20 Toes to bar