August 24, 2017


15 min AMRAP

20 ring rows

20 ring dips

20 burpee box jumps

20 dumbbell power cleans (60/30)

-Rest as needed after WOD-


30 reps of each, unless specified

Land mines

Banded scapular retraction

Goblet box squat with KB

Renegade row with twist and reach

50 shoulder circles, forward, backwards, extension and flexion.