WOD-4 ENE19

STRENGTH
SQUAT SNATCH
3×3 2×2 1×1
OR
EMOM×16
1:12×DB ALT TRICEPS BENCH PRESS
2:10×1KB FRONT RACK SQ(5/5)
3:12×2DB HAMMER CURL BICEPS
4:BIKE/ROW/RUN/ROPE

WOD
5 RFT(25'CAP)
5 BAR MU
10 DL(100/70)
15 BURPEE OVER BAR
50 DU