Warm up4 rounds building up in weight5 shoulder to overhead5 ring rows, pull ups, or muscle ups.. whatever you are doing for wod 1 Wod 19 minutes 5 STOH 185/125lb, 135/95lb, 95/65 10 Ring Row or Pull Ups or BMU10 STOH 10 Ring Row or Pull Ups or BMU 15 STOH 10 Ring Row or Pull Ups or BMU 20...Read More
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