October 16, 2017

2D5CFD67-9391-400F-BDFC-33F3E7BFE8DA.jpegWarm up
4 rounds
20 deadbugs
20 Cossack squats
30 shoulder taps
100’ farmer carry each arm

Strength
Back squat
8-8-8-8-8

Banded pull throughs
15-15-15-15-15

Lateral step ups
5-5-5-5-5

Wod
10 minute cap
30 pull ups
30 shoulder to oh
20 pull ups
20 shoulder to oh
10 pull ups
10 shoulder to oh

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