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9/5/2017

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CrossFit WOD:
A1. Bench Press x 6 reps rest :30
A2. Push-Ups x 10-15 *perfect reps* rest :30
A3. Bent Over BB Row (prone grip) x 12 reps rest 2:00 x 4 sets
+
EMOM x 14
odd – 8-10 Burpee Pull-Ups
even – 12-15 DB Power Cleans (50/35)

Burn WOD:
Every 3:00 x 15:00
300m Row Sprint
+
EMOM x 14
odd – 8-10 Burpee Pull-Ups
even – 12-15 DB Power Cleans (50/35)