Wednesday, October 23rd

Warm-up/5Min AMRAP
20 Mountain Climbers
5 Ring Rows
5 Push-ups
5 Bird Dogs
Strength
4 Rounds of Superset:
10-12 Barbell Bent Over Row
10-12 DB Bench Press
8-10 Pull-ups
8-10 Ring Dips
*Rest 30sec between each movement.
WOD-3RFT
10 Push Jerks (115/75)
15 Burpee over Bar
35 Ab Mat Situps
(15Min Cap)