WOD 201207 - MONDAY


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WARM UP

Coach's Stretch

Lat Opener


2 RDS

2 Wall Walks

4/arm Arnold Press

6 Scap Push Ups

15s Supinated Bar Hang

30s Bike/Row





Skill / Strength




5x6

Shoulder Press

*build to a heavy set







Superset:

6-8 Chainsaw Row





WOD




12 AMRAP

2-4-6-8-10-12....

Alt. DB Snatch

Cal Bike/Row


*increase by 2 reps/cals each round

Rx:50/35#

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