9/11/18 – 180911

Group Warm up 

Group Mobility 


Strength 

Every 2 minutes, for 12 minutes – Bench press x 3 ( Heavy as possible )


WOD ( Workout of the Day ) 

4 rounds for time: 

Row 300m 

12 Dumbbell deadlifts ( 55/35lbs ) 

9 Pull ups 

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