November 16, 2016

IMG_7349.JPGWarm up

10 swimmers
10 dead bugs
10 full body flow rotations
3 Rds

Strength

Reverse grip strict press
3-3-3-3-3-3-3

Drag curl
3-3-3-3-3-3-3

Front rack step up
3-3-3-3-3-3-3

2 db oh lunge
10-10-10-10-10-10-10

WOD

AMRAP 8
10 toes to bar
10 db hang snatch (l)
20 sit ups
10 db hang snatch (R)

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