11/4

Unrated – U60

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Warm-up

3 sets:

:30 90/90 hip rotations

10 Single Arm DB Row

10 Glute Bridge DB Floor Press

Metcon

Metcon (Time)

For time:

1,000m row

Then 5 rds

25 pull ups

7 push jerks (135/85)

Or games version:

For time:

1,500m row

Then 5 rds

10 bar muscle ups

7 push jerks (235/145)
Select RX+ if you do the games version at its prescribed RX