March 27, 2018

Warm up

4 rounds

8 swimmers

8 groiners

8 box dips

8 PVC thrusters

Strength

Strict hspu

5×10

Db strict presses

5×12-15

Db lateral raises

5×20

WOD

Emotm 21

Minute 1

15 thrusters

Minute 2

12 muscle ups

Minute 3

Max double unders in 30 seconds

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