Hold my protein shake…it’s GO time!

WOD for September 27, 2017

Warm Up
500m Row, then
2 Rounds (PVC then Empty Bar):
10 Air Squat
10 Push Press
10 Deadlift
5 Pull Up

MetCon
Pairs Team WOD, October 2017 Festivus:
One parter holds the static position while the other does the dynamic movement. Switch as needed. No rest between sections.
3:00 of
Box Jumps // Front Rack (95/65)
3:00 of
Pull Ups // Box Tricep Hold
3:00 of
Shoulder2Overhead // Bar Hang

Strength Practice
4×5 Deadlift