September 28, 2018

Warm Up:
1:00 on / 1:00 off – Deadbugs x 3
3rds
8 KB Good Mornings
8 Australian Pullups
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 5 (Build)

Choose Your Own Adventure:

WOD:
500-400-300-200-200m Row
*Between rows 10 burpees*
**10min cap**

Flex:
4 x 8 DB Pullovers (Heavy)
4 x 8/8 Hammer Curls
Finisher: 50 Supermans