wod

September 20, 2017

Warmup

500m Row
1:00m PLank
30 GHD Back Extension 

100 Single Unders
Foam Roll

Skill
4 rds 
25 Hollow Rocks 
12 Strict Pullups 
20 Supermans
12 Ring Dips 

WOD
14 Min AMRAP
2,4,6,8 etc.. 
Alt DB Snatch 50/35
DB Lunge 
abmat Situps 

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