Crossfit monolith

WOD

Thursday Aug 16th, 2018

WARM UP & MOBILITY
500m Row
20 Dumbell Hang Power Clean (medium effort)
30 Banded Good Morning

SWOD
(15min Time Cap)

A1) Landmine Rope Back Rope 3×10 (ahap)
A2) Pull Up 3×10

B1) S.A. Dumbell Bench Back Row 3×10 (each arm)(ahap)
B2) Floor Back Extension 3×12

C1) 50 Dumbell Hammer Biceps Curls (ahap)

WOD
21-15-9rps for time: (12min Time Cap)
•Sumo Deadlift High Pull #115/70
•Cals Row @8w/6w