WOD - Oct 9, 2017

A1. Back squat - 6x4
A2. Supinated bent over row - 6-8x4
+
10 min AMRAP
10 DB Cleans
10 DB floor press
10 T2B
10 Air squats

Sport -
Before WOD:
A1. Ring support hold - 20s x2
A2. HS Hold (belly facing wall) - 30s x2
A3. Reverse plank hold - 40s x2

After WOD:
800m row
-rest 2 mins-
150m row @ 90%
100m row easy
100m row @ 95%
200m row easy
75m row @ 100%
300m row slow
-no rest-
x3 rounds