2021-09-19

Warm up

40 shoulder rotations w/ band
10 bird dogs each arm
20 scapulas push-ups

WOD

23 min AMRAP
9 db thrusters (20#)
10 lunges (20# db per arm)
9 db bent over rows ( 30# db per arm)
20 sit-ups / hip extensions (alt rounds)

Total: 6 rounds + 19 reps