Happy Birthday
Joey D!

joey

WOD

Primer
2 Rounds
12 Banded Prone Pull-Aparts
5e/side Bench Bird-dog https://bit.ly/2YpeZ9d
6e/side 90/90 BU KB Reverse Lunge

Strength
4-5 sets:
5 BB Shoulder Press
8 e/arm Single DB Bench Row
8 V-Ups

Conditioning
AMRAP in 12 Minutes:
12 Reverse Lunges (50/35)
9 Pullups
6 Hang Power Snatch (115/80)
**Lunge with 1 DB, in place, hold in any position