September 18, 2017

by Dennis Lesniak, posted in WOD

IMG_3774.JPGWarm-up

5 minute full body flow

5 minute dead bug hold

3 rounds
15 decksquats
20 bird dogs
10 cossack squats

Strength
Front squat
6-6-6-6-6-6

Between sets perform
Sets of 10-15 face pulls

WOD
Amrap 13
8 burpee box overs
8 hang snatch

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