December 12, 2018

by Dennis Lesniak, posted in WOD

Warm up

5 rounds

10 reps barbell shoveling

100′ oh carry each arm

100′ bear crawl

Strength

Alternating KB ROWS

5X15 each arm

Banded Triceps pushdowns

5×20

DB 21 gun salute

5 RDS

WOD

3 rft

20 cals

20 shoulder to overhead

20 toes to bar

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