10.17.23 WOD

3 Sets For Quality:
10 Side Delt raise
10 Front Delt raise
15+ Bent over flys with light DBs or Plates
:30 Sec Side Plank per Side
:30 Bike /row

Then..

Strength
Press/Pull

Complete 1 set every 2 Min x 4 Sets:

7 Strict Press
6/6 Alt Gorilla Row 53/35++
8-12 Band Pull Aparts

*Increase weight over the 4 sets of 7 strict press.

Then…

For Time:

21-15-9
DB Push Press
12-9-6
Devils Press

Rest 1 Min ….

9-15-21
Kettlebell Swing 53/35
100-200-300m Run