Bent rows- 8-8-8-8
Crossfit Main site WOD201209
Complete as many rounds as possible in 12 minutes of
4 shoulder presses
8 sumo deadlift high pulls
12 front squats
Tabata med ball sit ups with partner..
Plate & Dumbell WOD
Squat press with plate or DB- 8-8-8-8-8
"Plate / Dumbell Mary"
5 HSPU / 5 pike pushups / 5 seated DB press– each arm
10 Pistol squats / single leg sit to stand
20 plate bent row / DB bent rows (10 each arm)