January 10, 2019

Warm up

5 rounds

15 Spanish squats

100′ oh carry each arm

60 second supinated hang

Strength

One arm row

5×10 each side

Superset with 20 banded face pulls

Dip

5×5

Super set with 20 tricep push downs

WOD

Amrap 8

20 Russian swings

20 goblet squats

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