General fitness Wednesday 12-17-14

Prep work
3X10 walking high kicks
3X 10 banded pull aparts
500m row or 2 min on the air dyne

Strength
5X3 pendlay row
Find a moderate weight and stick to it for all 5 sets

Wod
Death by dumb bell snatch+ 15 double unders

Starting with a heavy weight perform 1 dumb bell snatch on each side (Right+left) then perform 15 double unders or 30 singles

Cool down
Mobility
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