Friday, January 5th

Warmup: 15 minutes of:

3 minutes on Assault Bike

8 Single arm Seated DB Press,

8 Single Arm Bent-over rows,

12 banded push downs

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Strength: Shoulder Press 6x3

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WOD: 21-15-9-15-21 of

Medball cleans 20/14#,

Weighted situps with medball