7.2.20 Workout of the Day

CrossFit
1.Conditioning
21-18-15-12-9:
Deadlift (185/135)
GHD sit-ups

2. Row Conditioning
4 Rounds:
30/21 Calorie Row
Rest 1 Minute
15/12 Calorie Row
Rest 30 Seconds

ICT
Conditioning
“Hook and Ladder” 
[On the 0:00]
1 Round:
30 Lateral DB Burpees
30 DB hang Clean and Jerks (50/35)

[On the 7:00]
2 Rounds:
15 Lateral DB Burpees
15 DB hang Clean and Jerks (50/35)

[On the 14:00]
3 Rounds:
10 Lateral DB Burpees
10 DB hang Clean and Jerks (50/35)

Body Armor/Midline:
Not For Score:
3 Sets of 9: Double DB Strict Press
3 Sets of 7: Double DB Push Press
3 Sets of 5: Double DB Push Jerk

-After Each Set: 30 second ab movement of choice.-