February 6, 2018

by Dennis Lesniak, posted in WOD

Warm up

3 rounds

10 captain Morgan each side

10 lunge and reach total

100′ single arm farmer carry

5 strict pull ups

Skill

Burgener warm up and skill transfer exercises

Strength

Emotm 20

Hang power snatch

WOD

10 rft

9 hang power snatch

35 double unders

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