2017-12-29 WOD

WARM
std warmup
2x 20s row, 3 HSPU

MAIN

A. 4 sets, each a 2min sprint, rest remainder of 3 min
{
90 row - 1:40-1:50 pace (I kept 1:45-1:50 each time)
HSPU for 30s (I kept mine strict)
}
10,8,8,9

B. 3x4 Front Squat 12x1, 50-60%
4x95, 4x115, 4x135

Accessory (modded from what mike posted)

C. 3 rounds, not for time
{
15 GHD situp
2x8 DB Bench 2121 tempo (2x25#)
2x8 DB Row 2121 tempo
}