Monday WOD

Warm-up
Warm-up
Row 500m

Posterior/Shoulder Mobility
– Pigeon Pose
– Spiderman Lunge
– Band Pull Aparts/Crossover Symmetry

2 rounds:
– 10 KB Swings
– 10 push ups
– 10 single leg KB Deadlifts
– 10 Ring Rows

Strength
Pendlay Row (4×8 – Same Weight)

Metcon
Metcon
7 rounds for time of:
14 dumbbell deadlifts
14 dumbbell push press

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells