01.19.2020 Swim WOD

Warm Up
dryland room
dynamic movements led by coach

Mobility
with orange bands:
banded high pulls
band pull aparts
band pallof press
banded face pulls



WOD3 rounds
100 swim
12 devil's press

directly into...


3 rounds
8 double DB power snatch
50 swim

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01.20.2020 '8 is Great'

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01.18.2020 "Fight Club"