190919 - “Pump Row”


 

Warm up:
Cardio
Dynamic stretch
 

WOD: 6x3 min AMRAPs w/ 3:00 min rest between
Rx:
500m row
Max push ups
Scaled:
400m row
Max incline push ups
Sport:
500m row
Max Ring Dips
**score is your push up/dip reps
 

Mobility:
Circle up
Pec smash

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