Friday, Sept 16th

Warmup: 5 Rounds of

10 pushups

10 PVC Pipe pass-throughs

10 banded pull aparts

10 meter bear crawl

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Body Builder Buy-in: 4x (this is to be done as a superset - meaning back to back to back - then rest between each round)

10 Standing Alternating Dumbell Curls (5 on each arm)

10 Bent over Dumbell Flies

10 Single arm Dumbell Row (10 on each arm)

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WOD: 4 Rounds for Time

15 Calorie Row

15 Thrusters 95/65#