First of the Month WOD

Warm:

Box Dip x 15

Ring Row x 15

Goblet Squat x 15

X 5 Rounds w/ 1:00 Rest

Circuit:

Romanian Dead lift- x 12

Bent Over Row- x 8

Bar Roll Out- x 12

Strict Sit Up- x 12

5 Rounds NFT

Rx- 115/ 85 F- 95/65

Diane

21-15-9

Dead lift Rx- 225/155 F- 185/105

Hand Stand Push Ups