October 19, 2018

Warm up

3 rounds

30 double down pulse

20 double down pulse fwd/bkwd

50′ walking hip flexor

50′ death March

WOD

Amrap 15

9 front squats

500m run

Post WOD strength

Strict pull ups

Strict dips

Strict bent over rows

Flat bench

5×5

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