WOD – FRIDAY, JULY 6TH 2018

STRENGTH
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Side Plank (Left) x 45 seconds
Rest 45 seconds
Strict Pull-Ups/Faux Barbell Pull Ups x 6-10 reps @ 21X0
Rest 45 seconds
Side Plank (Right) x 45 seconds
Rest 45 seconds

WOD
Three rounds for time of:
500 Meter Row
20 Burpees over the erg
20 KB Front Rack Walking Lunges
Rest 3 minutes