July 2, 2019

Warm up

4 rounds

15 band pull aparts

5 wall walks

10 captain Morgan’s each side

5 chatarunga

Strength

Strict press

5×5

Between sets

10 DB lateral raises

10 bent over lateral raises

WOD

13 minute cap

2 k row

Then

Amrap with remaining time

10 dips

10 thrusters

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