May 4, 2018

by Dennis Lesniak, posted in WOD

Warm up

5 minute cardio

Run/bike/row/rope

5 minute dead bug hold

Then

3 rounds

10 deck squats

10 captain Morgans (total)

20 band pull aparts

Strength

Single leg RDL holding dbs

5×5 each leg

Skill

pistols

WOD

50 pistols

100 American swings

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