SEPTEMBER 30

STRENGTH:

Front Squat-Up to 80%x2x5+Bonus Set (do bonus set if form is spot on and you have something left in the tank)

Bentover Rows-2-3×12-15

WOD:

20 deadlifts

15 front squats

10 shoulder to overhead

rest 2 min

10 shoulder to overhead from behind

15 back squats

20 deadlifts

155/95#

(if you drop the bar 5 burpees on the spot)

CORE WOD:

12 plate situps

20 half moons

3 rounds

ON RAMP:

DROM (dynamic range of motion) Squat Ring Row Push-up

For Time: 200m Run 15-12-9 squat/push-up/ring row 200m Run