October 30, 2019

Warm up

4 rounds

60 second supinated hang

5 cat/cows

100’ oh carry each arm

20 Cossack squats

Strength

Emotm 20

Even 5 strict press

Odd 10 gorilla rows each arm

Wod

3 rft

Cap is 11

75 double unders

15 hang power clean

10 shoulder to overhead

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