January 12, 2017

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Warm up
5 swimmers
5 walkouts
20 shoulder taps
20 T openers

4 rounds

Then

3 minutes of the full body flow

Strength

Strict bent over row (supinated grip)
Floor press (supinated grip)
Front rack lunges (each leg)

5 sets of 5 on each movement

WOD

7 minute infinity ladder
Thrusters
Toes to bar

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