Monday Oct 20th WOD
Strength: Shoulder Press
4x3 @ 90 % of 1Rm
DB lateral Raises 3x10
DB rear Delt Rows 3x10
Conditioning: 15min AMrap
200m Run
24 KBS (55/35)
16 Push Press (135/85)(115/75)
8 Strict or Kipping Pull Ups
Rx+ 4 Bar Muscle Ups
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