2-Mar WOD

1k Row
WU:
3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

HFS

Stretch

Cross Trainer
3 Min Warm Up
8 Min of 20 sec sprint / 40 sec turning over
3 Min Warm Down

WOD
3 Rounds of -
5x Slow Chin Up
10x Dips

Chest Press 4x10 - 32KG
Shoulder Press 4x10 - 23KG
Seated Row 4x10 - 32KG
Seated BC 3x6 15kg
Seated HC 3x6 15kg