Strength

Seated single arm strict press

3x12 across left and right

add 2.5#s to last week

follow each work set with

x-over symmetry

8 reverese fly

8 pull down

 

WOD

21 overhead squats 95/65

63 double unders

15 overhead squats  

45 double unders

9 overhead squats

27 double unders

 

Comp HW

Rowing

1000m easy

500m hard

1000m easy  

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