Friday, Sept 25

Conditioning (15-25 Min)
“Liter Box”
3 Rds:
3 Burpee Box Jumps (24/20)
6 Double Dumbell Squat (50/35)
9 Deadlifts (155/105)
50/35 Cal Row
3 Rds:
3 Burpee Box Jumps
6 Double Dumbell Squat
9 Deadlift
50/35 Cal Row
3 Rds:
3 Burpee Box Jump
6 Double Dumbell Squat
9 Deadlift

Body Armor
2 Giant Sets
9 Dumbell Bench Press
18 Single Dumbell Bent Over Rows (9 Each)
36 Banded pull aparts
Rest 2 Min between sets

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD