WOD #1028 (Sexta, 21/03)

 Warm Up

3 Rounds

10 Stiff

10 Push Up

5 Nordic Curl

5 Kettlebell Military Press (each side)

Skill/Strength

EMOM 16'

1. 12 Bent Over Row

2. 8~12 Barbell Hip Thrust

3. 45" Plank

4. 20 Russian Twist

Conditioning

AMRAP 10'

6 Deadlift @80/65

9 Pull Up

12 Wall Ball @22/16