March 5, 2019

by Dennis Lesniak, posted in WOD

Warm up

3 rounds

5 strict pullups

5 strict dips

5 strict hspu

10 deck squats

1 TGU each side

Strength

Windmill

5×5 each side

Arm bar

5×5 each side

5×5 DB oh shrugs

Strict pull up

Work to a heavy single

WOD

16 single arm ohs

16 DB snatch

Amrap 11

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