Five sets:
Pendlay Row 8-12 reps
Seated Dumbbell Shoulder Press 12-15 reps
*Perform as a super-set and rest minimum 2 minutes between.
*Maintain load throughout.
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WOD: Wednesday
EMOM x 20: Min 1: 3-5 Front Squat (from the ground) Min 2: Dips (your choice of reps)