Strength:
A) Batwing Row: 8 x 4 sets; Rest :90 btwn
B) Strict Pronated Pull-up: 3 Sets: Max in 1min, Rest 3min.
Performance WOD:
12min AMRAP:
16 Dbl KB Front Rack Walking Lunge
12 C2B Pullup
8 Dbl KB Cleans
Fitness WOD:
16 DB Alt Reverse Lunge or Alt. Stepup
12 Pullup
8 Burpee to Target (6-8″)