9-9-16

Warm Up: – AMRAC 8

30 sec PVC 

2 kb windmills R/L

6 S/A kb swings R/L

8 burpees

WOD: – 100 Alt Arm K/B snatch @ 53/35

Core Conditioning: 

3 rounds @ 25/10

Max rep weighted pushups

Max rep weighted V-ups

Max rep russian twists 

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