7/3

A. Single sided dumbbell bent over row 8x4; rest :20 sec between sides/1 min between sets

7.5kg (16.5 pounds), 10kg (22 pounds), 10kg (22 pounds), 10kg (22 pounds). 

B. Lateral raises, 10x3; rest :30 sec

2.5kg (5.5 pounds), 3.75kg (8.26 pounds... these were too heavy), 2.5kg (5.5 pounds). 

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6 GHD sit ups

44 Jump rope singles

8 Hang power clean 55#

rest 1 min

x4

Used 25kg (55.1 pounds) for hang power cleans 

WOD time: 8:07

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10 min easy bike

Did this. 

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Foam roll thoracic/lat
Banded tricep stretch

Did this.