Thursday 1-11-24

Free Deadlift Seminar Saturday 9:30am! Highly suggest you be there! 

Warm Up:
2 Rounds 
Row 200m
15 KB Swings (light)
16 V-Ups (alt foot to hand) 

Skill:
2 Rounds 
40 Sec Hollow Rock Hold 
20 DB Step Ups (50/35#)
10 Renegade Row (no push Ups ) heavy 

WOD:
3 Rounds for time:
 Run 200m
3 Wall Walks 
15 Pull Ups 
15 Push Press (DB 50/35#)
Run 200m
*rest 1 min between rounds