November 1, 2016

IMG_7038.JPGWarm up
Foot drills

Then

4 rounds
5 pull ups strict
10 deck squats
20 shoulder taps
30 double unders

Strength
Walking lunges
10-10-10-10-10

Strict press
5-5-5-5-5

Pull up
3-3-3-3-3

WOD
Amrap 12
Front squat
Double under
Shoulder to over head

 

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