WOD:

021119
A1: Alternating Front Rack Barbell Lunge (6 reps/leg x 5 sets rest :60)
A2: Pendlay Row (10 reps @ 20×0 x 5 sets rest :60)
A. 14 min @ 85% effort
300m row
:30/side lateral banded deadbug hold (blue/red)
14 goblet squats 24kg/16kg
2/arm TGU w/ same goblet weight
7 strict supinated pull-ups

Masters 55+ 20kg/12kg