12.11.18

Warm Up
3 rounds
Row/Bike 2:00
Standing dual KB strict press x 6 reps
Side plank rotations x 8 each side https://www.youtube.com/watch?v=oMF8P-FT_eo&feature=youtu.be
Banded walks x 10 each direction


Primer: 3 sets of each station

station one: box step downs with goblet loaded at chest
6-8 reps per leg

station two:  option A.  2-4 strict pull ups- weighted if necessary
                       option B.  2-4 strict rings to chest pull ups

                       option C.  2-4  inverted ring rows  https://www.instagram.com/p/BrDcte6gRZd/


WOD
For Time
4 rounds
row 15/12 cals
DB front squat x 15 50/35 35/20

Rest 2:00

4 rounds
KB swings x 20 53/35
Double unders x 50 or singles x 100