Friday, December 20th

Warmup: 20 minutes of

10 DB Bench Press

10 DB Pull-overs

10 DB Curls

10 DB Flies

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WOD: 5 Minute AMRAP

150 Meter Row

7 Front Squats 115/80#

rest 3 minutes

5 Minute AMRAP

7 Pullups

7 Burpees

rest 3 minutes

5 Minute AMRAP

30 DU’s

7 Power Cleans 115/80#