W.U. Coach Led

Skill:   Re-Test Pushup if you have not yet

Strength:   2 Parts

A.  10 Mins, Pullups

  • 5 sets, 1 set per 2 mins of Max Effort Pullups

B. 12 Mins , Bent Rows/Good Mornings

Complete 3 sets of each, 4 mins per set

  • 20 x DB Bench Assisted Bent Over Row (1oL/10R)
  • 15 x Good Mornings off rack

W.O.D 21-15-9, 15 min CAP

  • Cals Rower
  • TTB
  • Alt DB Clean and Jerks 70/50