Thursday May 20th

Warm-Up
400m Run
then
3×5
Adductor Rock Backs (each side)
Seated Banded Row
Bird Dogs (each side)
Strength 
3 Sets of Superset:
8-10 Pull Ups
20 Banded Lat Pull Downs
Rest 1 min between each set
then
3 Sets of Superset:
8-10 Chin Ups
20 Banded Bicep Curls
Rest 1 min between each set
* if not enough bars so people can do their banded pull downs, have some start on the other superset and trade spots with someone.
WOD
Every 7 Minutes for 21 Minutes:
20 DB Bent Over Row (50/35)
30 Weighted Step Up and Overs (50/35)
400m Run
*score is fastest round