September 25, 2018

by Dennis Lesniak, posted in WOD

Warm up

3 rounds

10 deck squats

5 swimmers

10 band pull aparts

3 Cuban press

Strength

5 x 30 second supinated hang for max weight

5x 8 strict pull up/ring row/inverted row

5×2 DB snatch each side

WOD

Amrap 12

20 burpees over DB

20 DB snatches

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