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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