16.4 & 17.4 // 2|7|19

strength | skill

4 sets of:

1a. Bent-Over Barbell Row x 8-10 reps @ 2111 + Rest 45 seconds

1b. V-Ups x 20 reps + Rest 45 seconds

 

wod | 16.4 & 17.4

13 min amrap of:

55 deadlift #225 / #155

55 wallballs

55 cal row / bike

55 hspu