
Warm up –
3 rounds –
5 db rowing
5 Inverted rows
5 Push ups
Workout-
Pull ups 3 x 10
Single arm seated lat pull down 3 x 12
Dumbbell rowing 3 x 10
Straight arm pull down 3 x 10
Barbell biceps curl 3 x 12
Preacher curl 3 x 10
3 rounds-
5 Squats
5 Push ups
5 Ring rows
For time-
800m Run
50 Goblet squats
50 Kettlebell Swings
50 Ring rows
50 Hand realease push ups
800m Run
Categories: Conditioning, Strength, WOD