Friday, December 4th

Warm-up/4Min AMRAP
20 High Knees
10 90/90 Hip Rolls
5 Inch Worms w/ Push up
5 Adductor Rock Backs (each leg)
Strength
Program A:
5×5 Bent Over Row
5×5 Back Squat
WOD
7 min AMRAP:
7 Ring Dips
7 HSPU
7 Wall Balls (20/14)
 

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