May 21

Workout of days past

Strength

3 Sets 6/arm Alternating Dumbbell Press (top down) @30X0 6-8 Strict Pull Up @1112 30-45 sec Ring Plank

*feet elevated if appropriate *90 sec rest Alternating Dumbbell Press https://youtu.be/hdxMdnGq0TA

WOD

3 RFT Row 350m 15 Single Arm DB Push Press (45/30) 15 Single Arm DB Push Press (45/30) 300m Shuttle Run (50m x 6) 30 Hollow Rocks