STRENGTH

KB Get-ups

7x1/1


WOD

4 ROUNDS FOR TIME

(15 MIN CAP)

60 Double Unders

30ft. R.Arm Overhead DB Lunge (50/35)

30ft. L.Arm Overhead DB Lunge

8 Bar Muscle Ups


STRENGTH

1. 4 ROUNDS

a. Dumbbell Bench Press    8

b. Single Arm KB Row    8 per arm

ย 

2. 3 Rounds

a. :30 Iso. Ring Row

b. 10 Ring Row

c. Banded Tricep Extensions    20

Michael DeMarcoComment