December 1, 2017

137861F5-C4B6-4804-A300-E95F78FFF190.jpegWarm up
3 rounds
20 bird dogs
10 Cossack squats
10 shoulder openers

Strength
4×12-15 straight arm lat pull downs

4×12-15 hamstring curl

4×12-15 dB hammer curls

WOD

Amrap 5
5 bar mu
20 step ups

Amrap 5
5 hspu
20 walking lunges

Amrap 5
5 burpee
20 Russian swings

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