January 21, 2016

 In W.O.D.

Warm Up

3 min row / airdyne

8 wall squats

8 ring rows

8 push press w/DB’s

Strength

Back Squat

4 sets of 8 Heavy as possible each set

WOD

7 Power Cleans 135/95

7 Shoulder to OH 135/95

7 C2B Pull ups

rest 1 min

6 rds

Cool down

1k row

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