Pre WOD 4 SETS for quality8-12 Reps DB Bench Press*20 Seated Banded Rows** *Start Moderate, build to Heavy.**Slow and controlled reps. -Rest as Needed b/t Sets- Workout of the Day For Time 2-4-6-8-10-8-6-4-2*Burpee Box Jump Overs (30/24)***50m DBL DB Carry (50/35)|(35/20) after each set. DBs can be held any way. **Option for ‘Crawl Over’Read More