WOD 3-13-19

Warm-up 500 meter row Work-out 21-15-9 Power Cleans 135 pounds Weighted Ring Dips (16 kg) Cool-Down 2 minutes Pummeling Drill w/partner or Shadow Box Jack Morrison, Director of Training, www.mastersmission.org “From the Gadites there came [fn] over to David in the stronghold in the wilderness, mighty men of valor, men trained for war, who could handle shield…