Thursday, July 18th

Warm-up 3x
10 Pulls on Rower
8 Ring Rowers
6 Diamond Push ups
4 Bird Dogs (ea side)
Strength
“Gunshow”
4x
5-8 Chin ups
10-12 Single Arm DB Supine Row (ea arm)
10-12 DB Tricep Kickbacks (ea arm)
30 Banded Tricep Pressdown
Rest 2 mins between
WOD
16 Min EMOM:
Min 1: 200m/150m Sprint on Rower
Min 2: 6 Push Jerks (AHAP)
Min 3: 10 Burpees
Min 4: 6 Sumo Deadlift Hi Pull (Same weight as PJ)
*Score is how many rounds completed and weight used for Push Jerk.