Warm Up
2 rounds:
20 Sit Ups
10 Air Squats
15 Burpees
Overhead Squats 5×5
Clean and Jerk 3×10
WOD – “Dave”
20 min Pull Up Progression
Core
Back Extensions 3×30
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Crossfit Del Campo 
Goodbye hands 😀
Harder workout
hard workout torn uop hands now!:)