Monday 9.9.19

Pre: Paused Front Squat (5×3 :03 pause at the bottom. 75% )

L1: Metcon (Time)15 minute amrap
Stager start for larger classes
30 foot Dumbbell overhead lunge right arm 30/20lbs
30 foot Dumbbell overhead lunge  left arm
30/20 cal row
20 burpees
10 pull-ups

L2 : Metcon (Time)15 minute amrap
Stager start for larger classes
30 foot Dumbbell overhead lunge right arm 50/35lbs
30 foot Dumbbell overhead lunge  left arm
30/20 cal row
20 burpees
5 bar muscle-ups