Strength:
DB Row 3x 10 ea/arm (Pick a weight that is challenging) – knee on bench
Waiters Carry 4x 20m each/arm
3 x 3 deadhang pull ups with a partner​

WOD: 7 rounds
3 HSPU
6 DB Push Press 50/35
9 Back extensions
12 DB Burpees 50/35

Published by crossfitpickering

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