Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Power clean + Power jerk, 6×1+2, 70-75%

WOD:
4 rounds for time of:
400m Run
15 Inverted bar pull-ups
15 Ring dips

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Two years ago, a lady found a dog in a trash bag….

178216-tdy-120307-nologoharper3.blocks_desktop_medium And today, Harper continues to help and inspire others.

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Media:
Friday WOD, November 21, 2014