September 30, 2016

IMG_6102.JPGWarm up
Dead bug x10
Walk out x10
Shoulder taps x20
Deck squat x10

4 rounds

Strength
Single arm strict press with DB
5-5-5-5-5-5
Single arm bent over row with DB
5-5-5-5-5-5
Single arm farmer carry
200′
5 sets

WOD

Amrap 11

140′ side shuffle
10 Single arm SDHP with DB L
140′ side shuffle
10 Single arm SDHP with DB R

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