November 9, 2017

Warm up
3 rounds
10 four part squats
10 deck squats
25 jumping jacks
25 cross jacks

Strength

Windmill
5×5

Cossack squats
5×5

Seated one arm DB strict press
5×5

Wod
3 RFT
30 dB snatches
15 burpee box overs
20 wallballs

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