6:30am Zoom WOD
https://us04web.zoom.us/j/79554564200…
Meeting ID: 795 5456 4200
Password: 3vRvfP
5:30pm Zoom WOD
Meeting ID: 758 7327 5262
Password: OEB6ET
Strength
a) Deadlift – 5×8 @ 70%
b) Lateral + Front Raises – 10 to the side + 10 Forward (20 reps)
—Use 2 DB’s for the Shoulder Exercises. You may rest after 10 reps.
Conditioning
10 RFT
12 Wall Balls 30/20# To 10/9ft
5 Bar Muscle-ups (Sub: 5-6 Strict Pull-ups)
15/12 Cal Row
WOD Notes: If you don’t have a WB, you will do 12 one DB thrusters in the front rack. If you don’t have a PU bar you can do 6-8 towel rows through a door. If you don’t have a rower, you will run 200m each rd.