WOD-
3 Rounds For Time:
15 Toes-2-Bar
30 Deadlifts 135#(95#)
SPRINT-
3 Rounds for time of:
Row 30(20) calories
15 Burpee toes to bar
10 Dumbbell thrusters
Rest 5:00 then,
5 Rounds of
3 dumbell shoulder press with :03 negative
:10 Overhead hold with dumbbells
5 fast dumbbell shoulder press
PVC shoulder press up to the minute
