Friday, October 23rd

Tabata Warm-up
Jumping Jacks
Ring Rows
Shoulder Taps
Hollow Rocks
Strength 
4 Rounds:
12 Seated Barbell Shoulder Press
10 Single Arm Ring Row (10 each arm)
12 DB Push-up + DB Renegade Row
1:00 DB Hold w/ flutterkicks
Rest 2Min
WOD
12 min AMRAP:
3 Power snatches (95/65)
3 Ring Dips
3 Burpees
add 3 reps every round until 12 minutes is up

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