July 31, 2018

by Dennis Lesniak, posted in WOD

Warm up

5 rounds

15 push ups

15 ring rows/inverted rows

10 band pull aparts

10 dips off box

5 swimmers

Strength

One arm rows

5×12 each arm

DB step ups

5×12 each leg

WOD

4 rft

20 pull ups

20 burpee bar hops

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