Bench Press 5×5 Wod : 3 RDS Row 200m 30 m waiters walk L arm 30 m waiters walk R arm Row 200m
Pull ups (on the min. for 10 min.) WOD: 3 RDS 20 KB Swings 20 Rows 20 Lunges
Dumbell Press 5×5 (ea. arm) WOD: 5RDS Static Lunge Holds 30 SEC. EA. leg
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