WED04SEP2019

WOD

Primer
2 Rounds
10 Banded Victory Raises
20s Single Arm Plank (alt arm ea round)
10 Banded Straight Arm Pull-down

Strength
3 sets:
10 Seated DB Press
then 3 sets of:
10 DB Miracle Grow

Conditioning
EMOM for 12 minutes (4 rounds):
Min 1 – Max Burpees
Min 2 – Max Strict Pullups
Min 3 – Max Abmat Situps

Extra – Before
Front Squat: Build to 85% for 3 singles w/ minimal rest

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