If the workout left you in the car like this for several minutes.... you weren’t alone!

WOD for 12/18/19

3 rounds of: •40 sec Jefferson Curls •20 sec Rest •30 sec Pallof Press (each side) •20 sec Rest •40 sec Glute Bridge Rotation (alternate directions) 

3 sets of: •8 Parallettes Shoot Throughs •8-10 Dumbbell Bench Press (moderate to heavy weight) •10-12 Ring Rows 

Complete as many rounds as possible in 18-minutes: •5 Power Cleans #105/155 (M50+ 95/135) •5/8 Muscle Ups •700/800m Row •1-minute Rest **Skip the rest after minute 17.** 

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