Skills

 

 

 

3 rounds :

 

Bent over row + Delt flyes 10+10 reps(superset)

 

Ab-wheel x 10 reps

 

Biceps curl+triceps kicks 10+10 reps(superset)

 

Russian twists x 30 reps

 

 

 

 

The WOD

 

 

5 rounds for time:

 

400m run

 

10 double kb snatch (16/12kg)

 

20 back squat (3/4 BW)

 

 

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