SAT05OCT2019

WOD

Primer
2 Rounds
100ft Dbl KB OH Walk
10ea/side alt Gorrilla Rows https://bit.ly/2m215ff
8ea/side SL Toe Touches

Strength
4 sets:
6 e/leg Front Rack Reverse Lunges
10 Weighted Glute Bridge https://youtu.be/G1GQaUyWNpA

Conditioning
In teams of 2, 3 rounds for time:
20/16 Cal Bike
30 C2B Pullups
20/16 Cal Bike
30 Front Squats (135/95)
*one partner working at a time

Extra

Strength
3 sets:
10 Bench Press
8 e/arm Bench Supported DB Row
then…
2 sets of 12 Miracle Grow

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