MONDAY | 04.01.2019

STRENGTH: ~20mins

• FIND 1RM back squat​

12min ALT. EMOM:

• MIN1: 8~12 REPS dumbbell bench press

• ​choose a moderate weight

• MIN2: 60sec plank hold

• MIN3: 1~2 rope climbs

CONDITIONING:

• MAX EFFORT 500m row

- POST YOUR RESULTS TO COMMENTS.

#WOD