WOD:

1) AQAP:

1000m Row

80 Kettlebell Swings 70/53

60 Toes-to-bar

40 Burpee Lateral Bar Hops

20 Squat Snatch 135/95

Extra Work:

2) Bar Dips: 4 x 6-8 reps

Weight as deemed fit. Rest 2 minutes between sets.

3) Band Pull-aparts: 3 x 15

Rest 90 seconds between sets.

4) Single Leg Hip Thrust: 3 x 20/side

Rest 90 seconds between sets.

For results post time to complete Met-con along with any scaling used. If you did Extra Work post weights, reps, etc.

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