200319

PreWOD
Every 3 minutes, 4 sets of:
8-12 Weighted RDL with 3 count lowering
-right into-
30 Second Glute Bridge Hold

WOD
“Beach Muscles”
EMOM 16 (4 Rounds)
For Max Reps
1- :30 Strict Press / :30 Rest
2- :30 Dips/ :30 Rest
3- :30 Curls/ :30 Rest
4- Rest full minute

12 RDL with 50 lb. dumbbells.
Beach Muscles with 35 lb. dumbbells
Press: 11+11+10+9
Ring Dips: 6+6+4+5
Curls: 9+9+9+8

Warm-up 10:00 row: 2312m, 2:09.7/500m
Cool-down 10:00 row: 2272m, 2:12.0/500m