8. 3. 17SWOD3 Sets of:Bent Over Row x 12 repsRest 30 secRing Dips x 8Rest 30 secDumbbell Lateral Raise x 12 repsRest 1 min WODAMRAP 9:Ascending Ladder3 Pistols3 KB Swings 53/356 Pistols6 KB SwingsUp by 3s...
SWOD3 Sets of:Bent Over Row x 12 repsRest 30 secRing Dips x 8Rest 30 secDumbbell Lateral Raise x 12 repsRest 1 min WODAMRAP 9:Ascending Ladder3 Pistols3 KB Swings 53/356 Pistols6 KB SwingsUp by 3s...