WOD 200706 - MONDAY

WARM UP

PVC Dislocates

2 Rounds

8 Alt Cossack Squat

8 Bird Dogs

8 Box Step-Ups

30s Bike/Row

S/S

5 Sets

3 Front Squats

build to Heavy 3

*from the ground

superset with

6-8 strict pull-ups or weighted pull-ups

WOD

4 RFT

12/9 Bike or 14/11 Row

14 DB Single Arm Thruster

14 DB Box Step Over

RX: 50/35#

TC: 14 MINS