Tuesday Oct 1, 2019

Warm Up:  
3 Rounds
3 Strict Pull Ups
6 Push Ups on Knees
9 Candle-Sticks
12 Cal Row,
then 1 round
3 Kip Pull Ups
6 Push Ups on Toes
9 Toe to Bar
12 Cal Row

WOD:
3 Rounds
12 Single Arm DB Clean and Jerk (50/35)
500m Row
11min Time Cap

SWOD: 
Back Squat 5rep building

PWOD: RomWOD