WOD: Workout of the Day February 4, 2019

WOD

Warm Up

Bike/Row 3-5 min

3 Round

10 Single Leg Dumbbell deadlift each side

5 Low Ring Transition

5 Jumping Ring Dip

10 Band Pull Apart

Conditioning

3 Rounds:

21 Thruster 95/65

15 Sumo Deadlift High Pull 95/65

9 Muscle Ups

Goal: Sub 12 Minute

Time Cap: 16 minute