Sep 2019

wod 20190916

A: (4)
3 sets, of:
Ring Rows x 15 reps
Run x 400 meters
Banded Pass Throughs x 20 reps

B: (FBB, PULL)
3 sets, of:
Single Arm Upright Dumbbell Row x 10 reps @15/10kg
Bent over Barbell Row x 10 reps @60/35kg
Alt. Biceps Curl to press x 20 reps @15/10kg

C:
5 rounds, of:
Wall Sit :45 sec
Russian Twists (wallball) x 20 reps @9/6kg
Hang Power Clean & Push Jerk x 10 reps @60/40kg
Rest :60 sec