strength:
Bent Over Row:
10reps x 4 sets
wod:
“Thrusted dumbells”
12min amrap
3-6-9-12-15-18…
dumbell thrusters
pull up\ jumping pull up\ banded pull up
rx’d- 45 lbs\ 35 lbsx2
intermediate- 35lbs\25 lbs
beggimers- 10 kg\5 kg
checkout:
3sets of
hollow hold for 5 sec + strict v up for 15 reps
1min plank
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