ride to work 9.2 miles
ride from work 9.9miles (took a wrong turn)
5 rds @ 95#
8x stiff leg dl
8x bent over row
8x cleans
8x front squat
5 rds
5x 1 arm sit up @30# each side
5x russian twist @ 30 each sdie
5x slasher to halo @ 35 each side
20 rds-1 arm kb snatch @ 35#
15/12- 7 reps right arm in 15 sec work/12 sec rest
15/12- 7 reps left arm in 15 sec work/12 sec rest
1 rd= 7 reps for each side
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