Pre WOD

Every minute on the minute for 8 minutes
Even: 5-8 DB Renegade Rows*
Odd:  :20 Hollow Hold /:20 Hollow Bar Hang
*1 Rep = Push-up + Row L + Row R

Workout of the Day

20 minutes as many rounds as possible

5 Strict or C2B Pull-Ups*
10 Hand-Release Push-Ups
15/12 Cal Bike