Oct 06, 2016

SOD: A1. rear foot elevated split squat 4X6-8@3 sec to bottom Rest 60 sec then to A2
A2. DB bent over row 4X6-8@2 sec to bottom, 1 sec hold @ bottom, 1sec hold @ top Rest 60 sec than back to A1

WOD: (20 min CAP)
2k row
40 Toes To Bar
30 Thrusters (95/65)
20 Dead Lifts (145/105) (Athletes can use the same bar and men can just add 25 to each side, women 20 to each side)
10 ring dips