April 30, 2019

Warm up

3 rounds

5 strict pull ups

20 Cossack squats

5 strict hspu

10 wall squats

50 double unders

Strength

Bent over row

5×8-12

Bent over lateral raises

5×12-15

Straight arm lay pull downs

5×15-20

Wod

12 minute cap

2 rounds for time

50 wall balls

25 push ups

15 dips

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