February 19, 2018

Warm up

3 rounds

10 dead bugs

10 bird dogs

10 captain Morgan’s each side

5 cat/cow

20 cossack squats

Strength

Front squat

8×3

Between sets perform

8×12

Tricep pressdowns

Hamstring curls

WOD

Amrap 12

10 bar muscle ups

10 hang squat snatch

100 double unders

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