Wednesday, October 9th

Warm-up/5Min AMRAP
10 Pulls on Rower
8 BB Curls
6 Ring Rows
:20 Hollow Hold
Strength
4x
5-8 Strict Weighted Pull-Ups
10-12 DB Pull Over (laying on bench)
10-12 Supinated Grip Bent Over Barbell Row
20 Alternating DB Hammer Curls
Rest 2Min
WOD
15 min EMOM:
Min 1:: 30 Max Cals on Rower
Min 2:: 30 Max Ring Dips
Min 3:: 30 Max Decline Push-Ups (feet on 15-inch elevation)
*no score move hard and fast for your: 30