Tuesday, October 13th

Warm-up/4Min AMRAP
20 Jumping Jacks
5 Push-ups
5 Seated Banded Row
5 Bird Dogs (each side)
Strength
4×8 Bent Over Rows (w/barbell)
4×8 Floor Press (w/barbell)
* add weight every set and superset the two movements. Rest 2Min.
WOD
4 Rounds For Time:
50 DU’s/ 100 Singles
15 KB Swings (50/35)
50 DU’s/ 100 Singles
5 Hang Power Snatches (135/95)
* 18 min cap

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