Wednesday, Feb 1st

Warmup: 12 minutes of:

3 minute bike, row or ski then

10 hip extensions,

10 ring rows,

10 elevated pushups,

10 lateral step-overs bench

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Strength: 12 minute amrap:

12 db flies,

12 kb high pulls,

6 dips,

20 second side plank (each side)

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WOD: 4 Rounds ~ not for time -

10 db bench presses,

10 seated db curls,

6 oly bar rollouts