Warm Up 3 Rounds 250 m row 10 pull ups 90 seconds per arm of shoulder stretching (elbow in band, band is on rig) Strength Bench Press 10,9,8,7,6,4,3,2,1 Wod 5 Rounds 10 shoulder to over head 135/95 10 Chest to bar pull ups (sub 10 regular pull ups or 13 ring rows) 10 Rower calsRead More
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