Strength
4 Sets
8 Single Arm DB Row + 1 sec pause @ top position
-rest 1 min between sets-
Coaches Note: Have athletes choose a challenging load across all sets. Go up in load from last week if last week’s load was easier or below an 8/10 effort.
WOD
“Mad Skills”
10 Rounds For Time:
1 Bar Muscle Up
12 Walking Double DB Lunges (Farmer Carry Style)
6 Burpee to Target 6”
CAP 15