12/28....WOD

Warm up:TC Skill/Strength:

  • Front squat 6x2 @ 85-90% 1RM
  • Super set with dead hang pull-ups in between sets sets out reps

WOD:

Row 500 or 100 DU(300singles)

4 Rounds

  • 15 Wall balls 20/14
  • 15 KB Swings 55/35

Row 500 or 100 DU

Your choice to start with a row or some DU, if start with a row you finish with a row. Start with DU finish with DU.