21-15-9 reps for time of:
Power Clean, 115/75
Thruster, 115/75
ring dips
rest 5 minutes and then
21-15-9 reps for time of:
Wallball Shot, 20/14
Row, Calories
Burpees over the rower
Today's Workout (WOD):
Featured
On the 2 mins x 20
1. DB flat bench press for 12 reps + 15 strict pull ups
2. 1 min plank + 30 sec hollow body hold
3. Single arm heavy rows 12 reps per side (same weight as last week)
4. L-sit parallette hold for 20 sec + 12 per side DB bicep curls alternating