091213

Warm-up
3 Rounds:
Spiderman push-ups x5/side,
Ring rows x10,
Inchworm+pushup x5,
Thoracic bridge x5/side
Strength
Deadlift Heavy 5
WOD
“Nitty Gritty”
Max Rep Front Squat 155/105
1 minute Max Double Kettlebell Jerk 53/35
30 sec Double Kettlebell overhead Lockout
x3 sets, rest as needed between

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