A. WOD
4 Rounds For Time:
15/12 Cal Row
12 Toes to Bar
9 Dumbbell Push Press
9/9 Front Rack Lunge *same DB
Dumbbells: (50's/35's)
*12/9 Cal Bike or 200m RunScoring: Not Scored
B. After WOD
For Quality, 3 Sets:
:20 Seconds L-Sit
:30 Seconds Glute Bridge Hold
:40 Seconds Tempo Back Squat*
Rest 1-2 Minutes Between Sets
*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds UpScoring: Not Scored