January 4, 2018

Warm up

10 swimmers

10 prone press

10 4 part squat

3 rds

Strength

Z press (single arm, legs in straddle)

5-5-5-5

Sandbag carry

100’ x 4

Single arm dB rows

10-15-15-20-20

Wod

50-40-30

Russian swing

Step up

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