FRI15DEC2017

WOD

Strength
4 Sets:
8 e/side kneeling strict press (back leg = pressing side)
8 e/side single arm DB bent row

Conditioning
“Open Workout 14.4”
AMRAP in 14 Minutes:
60 Calorie Row
50 Toes-to-Bars
40 Wallballs (20/14)
30 Power Cleans (135/95)
20 Muscle Ups

Extra

DB Bench: 5 Sets working to 3RM
6 burpees immediately after every set

Strict Pullups: 4 sets – 1 warmup set, 1 max effort sets, 2 more sets to build volume

4 sets:
30 ft partner HS walk
Kick into HS and have partner set feet to perfect straight body and walk

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