September 27th, 2016

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Get your ROMWOD on

 

A. Bench press (narrow grip) x 8 reps, rest 2 min x 4

B1. Strict pull ups x 30 sec AMRAP, rest 30 sec

B2. Hollow hold/rock x 30 sec, rest 30 sec x 4

+

4 RFT

250m Row/200m Run

7 Shoulder to OH @ 155/105 (60%)

Notes:

– some lifting followed by a tough and short metcon

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