Wednesday, November 9th

Warmup: Coaches Choice

++++++++++++++++++++++

Strength: 4 Rounds ~ not for time -

10 Half Kneeling Single arm KB Press (each side),

10 seated db curls,

6 oly bar rollouts

++++++++++++++++++++

WOD: 12 minute amrap:

12 db flies,

12 kb high pulls,

6 dips,

20 second side plank (each side)