October 20, 2020

Warm up
4 rds
15 Hindu squats
10 curtesy squats each side
10 lunge and reach total
3 Jefferson curls

Strength
5 rds
10-12 oh tricep extensions
10-12 curl and press
10-12 bent over lateral raises

WOD
30-20-10
Pistols (total)
Dips

After each round (30/20/10)
15 thrusters

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