Warm Up
:30 Easy Row Active Spiderman Medium Row Active Sampson Fast Row Push up to down dog + BB Warm Up Mobility Child's Pose Squat Hold Strength Push Press to a heavy 5 WOD 3RFT 30/21 Cal Row 25 Wall Ball 20/14 20 DB Hang Clean and Jerk 50/35 *Last movement is the same movement from the Open. Athletes will switch hands every 5 reps
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ProgrammerD.J. Hillier Archives
December 2018
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