October 14, 2019

Warm up

4 rounds

30 second eagle hang

10 sky reaches each side

10 ring rows

10 Cossack squats each side

5 single arm high pulls each arm

Strength

Emotm 20

Thrusters

Min 0-4

5 reps

Min 5-9

3 reps

Min 10-14

2 reps

Min 15-19

1 rep

WOD

AMRAP 13

5 hspu

10 deadlifts

15 box jump

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