Wednesday Group Strength and Conditioning

WOD= NOT for time With constant motion and slowly:

-21 single-arm dumbbell rows, each arm *

-9 ring dips (deep and strict)

-30 squats

-15 single-arm dumbbell rows, each arm

-12 ring dips

-30 squats

-9 single-arm dumbbell rows, each arm

-15 ring dips

-30 squats

Men: 50-lb. dumbbell Women: 35-lb. dumbbell

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