WOD:

1) 5 rounds AQAP:

400m Run

30 Abmat Sit-ups

20 Push-ups

10 Clean and Jerks 115/75

Extra Work:

2) Single Arm Dumbbell Rows: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Not for time, for quality.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE