Mon 9- 19- 2016

Posted on Sep 18, 16

Warm Up:

run or row
Plank Duck Duck Goose
then 5 min to mobilize whatever you need
Strength:
Bench Press
3-3-3-3-3
*increase in weight over these (should start around 75-80%)
WOD:
4 Rounds
15 cal row
15 HRPU
15 Front Squats 135/95
15 Pull-ups

*20 minute time cap

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