10/8

A. Bent over barbell rows, 8-10x3, rest 2 min

55# for all.

B. Seated dumbbell single sided press, 6-8 each arm (weak side first) x 4; rest :30 sec/rest 1:30

15# each round. 6 each round.

C. Weighted russian twist, 14 alt x 3, rest 1 min.

16#

+

21-15-9
KBS 35#
Burpees
Row for Calories

Round 1: 4:08.7
Round 2: 3:00.6
Round 3: 1:50.2

WOD: 8:59.7

+

:30 sec couch
Thoracic opener