December 15, 2017

Warm up

5 minute full body flow

5 rounds

50′ oh carry each arm

20 second supinated hang

5 Jefferson curls

Strength

Windmill

5×5

Oh tricep extensions

5×10-15

Db floor press

5×15-20

WOD

Amrap 18

140′ side shuffle

10 thrusters

70′ bear crawl

10 thrusters

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