8. 3. 17

SWOD

3 Sets of:

Bent Over Row x 12 reps

Rest 30 sec

Ring Dips x 8

Rest 30 sec

Dumbbell Lateral Raise x 12 reps

Rest 1 min

WOD

AMRAP 9:

Ascending Ladder

3 Pistols

3 KB Swings 53/35

6 Pistols

6 KB Swings

Up by 3s...

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