10/14/19-191014

Group Warm up 

Group Mobility 

Strength

12 Seated dumbbell press – 6R/6L

6 Strict pull ups – 3 second negative

1:00 Bearhug sandbag hold – 150/100lbs

*Superset all three movements – Rest 1:30 between sets x 3 Rounds

WOD ( Workout of the Day ) 

Every 4 minutes, for 20 minutes x 5rds

Row 300m/250m + 20 Dumbbell push press (10R/10L)

*Score = Slowest and fastest rounds.

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