WOD-9/27/19

• 400 m Row 2 rounds of:
• 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 Arm Circles Forward • 10 Arm Circles Backwards 3 rounds of: • 10 Deadlifts 45/35 • 10 Push Ups • 10 Ring rows Strength
10-8-6-4-2 reps I : start at 60% of 1 RM • Dumbbell Bench Press • Bent over Dumbbell Row  Conditioning
10 min AMRAP:
10 Wall Ball Shots 20/14 10 Renegade rows 45/20 10 Dragonflies