WOD 2-1-23

 Ring row 3 x 8-12 (pause in deep stretch and squeeze at the top) 

*elevate legs if able 
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4 rds-
6 Dball over shoulder 
8 (each leg) weighted step-up
30 ft. Bear crawl (*add 30 ft each rd) 
(30, 60, 90, 120 ft...)