July 12, 2018

Warm up

10 deck squats

10 cossack squats

15 band pull aparts

5 rounds

Strength

Bent over row

5×8

Jefferson curls

5×2

Using DB or kB

Straight arm lat pulldown

5×12-15

WOD

Amrap 14

200m run

20 pull ups

200m run

20 pistols

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