November 20, 2018

Warm up

10 deck squats

15-20 second ring support

30-45 second supinated hang

5 rounds

Strength

Db step ups x5

Db push press x3

8 sets

Wod

Amrap 17

5 devil presses

5 burpees over dbs

5 thrusters

5 burpees over dbs

50 double unders

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