December 8, 2016

IMG_7821.JPGWarm up
90/90

90/90 switches
30 reps

Then 3 rounds
5 swimmers
5 prone press w/ PVC
5 arch body holds

Strength
Z press
5-5-5-5-5-5

Single arm bent over row
5-5-5-5-5-5

WOD
Amrap 15
30 sit-ups
20 single arm sdhp
10 single arm ohs

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