Warm-up: 200m Run then 3rds of: 12 Bird Dog 8 Single Arm OH KB Lunge Steps 10 Shoulder Taps Strength: 3 sets of 3 Push Press 3 sets of 2 Push Jerk 5 sets of 1 Jerk Increase the load for each set. Rest 1min between sets WOD: 2rds (4 total AMRAPS) 2min AMRAP 6 […]Read More
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