Thursday November 30, 2017


SWOD

3x10 strict ring dips

3x10 strict pull ups

3x20 hollow rocks

Always take a minute break between rds

Back squats

5,4,3,2 reps work weight up

WOD

Emom for 10 min (5 rds)

1-20 medball cleans 20/14

2-200 run

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