Monday

Pre WOD

Three Sets of:
Dumbbell Complex x 1
Rest 30-60 seconds

One Dumbbell Complex =
(start in plank)
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

WOD

“Keep it Steady”
Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar