WOD 7/10/19

Strength (15:00 to complete)
5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.

Conditioning
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
12 Dumbbell Thrusters
15/12 Calorie Assault Bike

Dumbbell Pounds – 50’s/35’s

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