January 8, 2018

Warm up

3 rounds

5 2 for 1 wallballs

5 Nordic curls

5 four part squats

5 banded w

5 banded pull aparts

5 banded angled pulls each way

5 banded shoulder openers

Strength

Complex

5 deadlift

5 hang power clean

5 drop step lunges each leg

5 front squats

5 jerks

WOD

30-20-10

Medball cleans

Pull ups

Calories

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