WOD
Strength – Alternating
Bench Press: 4×5 at medium weight
DB Bent Over Reverse Fly: 4×10
DB Front Raise: 4×10
Conditioning
5 Rounds for Time (14 min cap):
20 Air Squats | R+ 10 Pistols
9 Deadlifts (185/115) | R+ (225/155)
8 HR Pushups | R+ Ring Dips
Extra
Before
4 sets of 6 hollow rocks + 4 candle stick rolls to standing w/both feet
4 sets – 4 Feet together squats + 8 alt. pistols + 4 feet together squats
4 sets (alt. starting arm) – 5-10 sec. single arm hang on bar + 50 ft. Farmers carry (heavy) + 5-10 sec. single arm hang on bar (opposite hand)