Part a):

Dumbbell Bent Over Row  3 x 8   (8 reps each arm to complete set),

Focus on a straight back and neutral shoulders, pull the DB up toward body with deviation of position (e.g.: don’t treat it like you’re starting a chainsaw!!). You can build the load on each set, BUT only if the form is good. Be patient throughout the reps, don’t rush your way through!

Part b): “Unbroken”

Complete For Time:

100 Walking Lunges

800m Run (1 lap city block)

100 Air Squats

* To be considered “as RX” you must complete entire WOD with unbroken reps.

Post DB loads and time for WOD to Comments.

Who says we’re a cult ???

We are ALWAYS watching !!!!