April 5, 2018

Warm up

4 rounds

8 deck squats

12 cossack squats

16 cross jacks

20 Hindu squats

Strength

One arm row

5×15 each arm

Zercher good morning

5×10

St arm lat pulldown

5×8-12

WOD

Amrap 9

3 hang cleans

3 pull ups

3 hang cleans

6 pull ups

6 hang cleans

9 pull ups

6 hang cleans

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