Weightlifting
Deadlift 4×4 (80-85%)
In between sets:
Barbell bent over rows 3×8
Hanging Knee Raises or Toes to bar practice 3×8
Metcon
4 Rounds
400 Meter Run
21 Kettlebell Swings (53/35)
12 Burpee Box Jump overs
Rest 2:00 between each round
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Patty 30:15 ran 200m (first run after ankle surgery). Rowed/ran the other 200 meters. Stepovers