December 3, 2018

December 3, 2018

STRENGTH

Four sets of:

RDL x 8 reps @ 30X1

Rest 30 seconds

Single arm KB/DB strict press x 5 reps per arm

Rest 30 seconds

WOD

Four rounds for time of:

12 Heavy single arm KB/DB shoulder to overhead (6 per arm)

Calorie Row (15/12 )

9 Chest to bar pull ups

Calorie Row (15/12)

6 Ring dips

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