MON09SEP2019

WOD

Primer
3 Rounds
12 Alt Banded Rows
6ea/side KB Rollover https://bit.ly/2k6mG5M
12-15 Poorman’s Leg Curl

Conditioning
“Bowen”
3 Rounds For Time
800 meter Run
7 Deadlifts (275/185)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (53/35)
20 Box Jumps (24/20 )

*scale deadlifts to 65% or less

Extra – Before
Back Squat: 4 reps @ 80% EMOM for 5 minutes