Thursday – SPEED
Warm Up
Standing Banded Row
DB Renegade Row
Plate Sit Ups
Strength: Front Squat
Build to Moderately Heavy Doubles
Partner WOD
4 Rounds Ping Pong
Row for Calories (m16/w14)
10 Single DB OHWL – R (m30/w20)
10 Bench Press @55-65%
10 Single DB OHWL – L
