October 20, 2017

482DC493-F472-4769-8AA2-B1182556DBAB.jpegWarm up
4 rounds
30 second supinated hang
50′ oh carry each arm
20 dead bugs
20 cross jacks

Strength
Bent over row
5-5-5-5-5

Upright row
5-5-5-5-5

Seated row
10-10-10-10-10

Wod
Carry
10-1
Push ups
Sit ups
Lunges
Carry

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