warm up:PNF-shoulders & hips 5 min ea
Spealer warm up 5 min
Strength Wod: FS
warm up set - 95#x10
160x3/170x3/180x3amrap (5 reps-felt good like i could've gone to 8)
Wod: 3 RFT Time: 8:52 Rx'd
135# farmers carry 100'
30 anchored sit ups
10 dead hang ring pull ups
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