Strength
4 rounds 6x bent over row w/ 4 count lower 8x reverse sliders w/ 4 count lower
WOD
24 min amrap
10x horizantal body row 50x step up 10x dbl kb deadlift 100x lateral hop 10x deck squat 50x plank pulse
Fri 12/9/16
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Strength
4 rounds 6x bent over row w/ 4 count lower 8x reverse sliders w/ 4 count lower
WOD
24 min amrap
10x horizantal body row 50x step up 10x dbl kb deadlift 100x lateral hop 10x deck squat 50x plank pulse