CROSSFIT

WU

30”/ 15” x12

-Shuttle Run

-Overhead plate walk

-Plate G2O

-Downwards facing dogs

STRENGTH

4x

-5 Deficit DL

-6 Pull ups (3”pause at the top)

-5 Heavy Bend over rows

-5/5 Single DB rows

WOD

A.

Every 2’/ 30” x3

-8 CAL

-8 DB bench press

*Max reps HSPU/Push ups

B.

Every 2’/ 30” x3

-150m Sprint

-5 Burpee DL

*Max reps renegade rows