May 19, 2017

IMG_1246.PNGWarm up
4 rounds
30 second oh empty bar hold
30 second supinated deadlift hold

Then
3 rounds
5 swimmers
10 moose antlers

10 minute shoulder to overhead review
Strength
From a rack 5 rep max
shoulder to oh
No split jerks all rebounding

Wod
10 bar facing burpees
20 shoulder to oh
30 air squats

4 RFT
14 minute cap

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