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A. Overhead squat – Work up to a heavy set of 3.

B. 3 max effort sets of Sots press.

C. With a partner: For 3 rounds, alternate 500 m rows (3 rows each). We’re looking for roughly 1:1 rest time, so choose your partner accordingly.


Here’s some good advice on how to prep for the Prairie Throwdown competition, from CrossFit Winnipeg.