WOD – MONDAY, DECEMBER 3RD 2018

STRENGTH
Four sets of:
RDL x 8 reps @ 30X1
Rest 60 seconds
Single arm KB/DB strict press x 5 reps per arm
Rest 60 seconds

WOD
Four rounds for time of:
12 Heavy single arm KB/DB shoulder to overhead (6 per arm)
15/12 Calorie Row
9 Chest to bar pull ups/Pull ups/Jumping pull ups
15/12 Calorie Row
6 Ring dips/Jumping ring dips

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