March 7, 2018

Warm up

10 Rds

10 second l sit

10 second bridge/wheel

10 second handstand hold

Strength

Supinated grip BOR

5X8

Alt db curl to press

5×5 each arm

Chest supported rear delt flyes

5×10

WOD

For time

50 pull ups

50 pushpress

50 American swings

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