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Monday Dec 2, 2019

9.11WOD2019

Warm Up: 
2 rounds
12 Reps, Banded GM
10 Reps, Lunge with Plate/KB
8 Reps, Burpee
then
3 rounds
10 reps with empty bar
Deadlift, Bent Row, Muscle Hang Clean, Front Squat

SWOD: 
Sumo DL 5×5 building
alt with
DB Bent Row 5×5

WOD: 
2 Rounds For Time
25/20 Cal Row
16 C2B *Scale Chin Over, Toe Spot C2B, Toe Spot Chin Over
5 D-Ball Over Shoulder (90/55)
16 C2B
*14min Cap