Thursday January 4, 2018


SWOD Emom 1-10 kipping swing on bar 2-5 hollow rock to candle stick or 10

3-hollow rocks 4-5 kick to handstand (free or wall) 5- rest

4 rds WOD 30 wall balls 20/14 30 slamball clean 50/35 30 kB swings 70/55 Accessory: 4x12 barbell bicep curl 4x12 tricep extensi

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