Pull up capacity:
:15 Strict pull ups
:45 of banded bent over rows
*Step on middle of band and do slow bent over rows
with both arms pulling at the same time
As many rounds as possible in 18:00 of
Row 18 Calories
15 Push ups
12 Alternating Dumbbell power snatch (Choose your own weight, but go
heavy and unbroken)
Don’t drop the dumbbells!
Post WOD:
3 – 5 rounds for quality of
10 Seated on floor Arnold press
:20 hollow rock
:40 Forearm plank hold
