WOD-
As many rounds as possible in 22:00 of
10 Shoulder to overhead 135#(95#)
10 Kipping pull ups (No butterfly)
Row 700(600) meters
After workout, for quality
Grip capacity work
5:00 of
:25 hang from pull up bar
Farmers hold up to the minute
No rest during the 5:00
SPRINT-
9 Minute AMRAP:
3 DB Power Cleans
3 DB Front Squats
3 DB Strict Press
9 Bike Calories
Rest 3 Minutes
9 Minute AMRAP:
18 Bike Calories
9 DB Deadlifts
9 DB Push Press
