Warm-Up 3 Sets: 5 Cal Bike or Ski20 Banded Pull-aparts100 Foot Bottoms Up KB Carry (switch at arms at 50):30 Plank Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% WOD 12 Minute AMRAP: 100 Meter Run3 Shoulder-to-Overhead 155/1056 Burpees Over the Bar9 Deadlifts 155/105Read More
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