“September movement of the month re-test”

For Time:
6x 400m
*Make sure to re-test on the same running course as the beginning of the month.


4 Rounds For Quality:

5 Tempo Dips (3 seconds on the way down)
10 Double DB Bent over rows
*use a band on the dips if needed or sub bar dips


3 Rounds For Quality:

20 Alternating DB Curls (10/side)
20 Push Ups
*Quality work at the end of class.



Categories: WOD

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