Friday, September 14

warmup
10 shoulder rollout
10 ring row
10 kip swings
x3
then
2min pec smash

max upper
8 rep max
reverse band wide grip
bench press

*men-mini band
*women- micro band

wod
10 kb clean / right (36/18)
10 kb clean / left (36/18)
10 kb burpee
6 rounds

capacity
10 double db clean and jerk
10 db burpees
x6

finisher
100 banded push down
100 face pull