Pre WOD

Every 3 minutes on the minute for 15 minutes

5 Pendlay rows

10 DB pullovers

30 band pull aparts

Workout of the Day

15 minutes as many rounds as possible

30/21 calorie row

15 kettlebell swings (24kg/16kg)

30 abmat situps

15 goblet squats

RX+.. 32kg/24kg / 15 GHD situps