December 29, 2017

Warm up

3 Rds

20 deck squats

20 dead bugs

20 russian twists

20 supermans

Strength

5×5

Single arm land mine PP

Sand bag squats

Bottoms up press

Jefferson curl

WOD

For time

30-25-20-15-10-5 reps of

Virtual shoveling

Push ups

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