Sep 2019

wod 20190908

3 sets, of:
Row x 300 meters
Ring Face pulls x 7-12 reps
Straight arm Plank :60 sec

3 sets, of:
Power Clean x 5 reps
Barbell Row x 5 reps
Deadlift x 15 reps
* same weight on the bar for all 3 exercises, heavy to realy heavy weight

3 rounds, for time, of:
Wallball Thrusters x 22 reps @9/6kg
Wallball Squat Cleans x 22 reps @9/6kg
Goblet Squats (wallball) x 22 reps @9/6kg
Wallball Down & ups x 22 reps @9/6kg
Strict Pull-up x 5 reps