Thursday, September 5th

Warm-up/5Min AMRAP
10 Pulls on Rower
8 RDL w/ bar or pvc
6 Ring Rows
4 Hollow Snaps
Strength
3x:
10-15 Inverted Ring Rows
10-15 Hammer Curls
Rest 1Min
3x
10-15 Supinated Grip Bent Over Rows
10-15 Barbell Curls
Rest 1Min
WOD
20 Min AMRAP:
6 Deadlifts (225/155)
8 Burpee Pull-ups
10 Alternating DB Clean and Jerk (50/35)
200m Run