Friday, Sept 7

warmup
30 band pull apart
30 banded face pull
30 straight arm lat pull down
x2

dynamic upper
10 one arm db row/side
30 band pull apart
x3

wod
400m run
12 deadlift (185/115)
21 ring dips
x3

capacity
400m run
then
12 deadlift
12 pushups
x5
then
400m run

finisher
20 reverse hyper
50 banded good morning
x2