Today's WOD, "Brick City", comes from DBWOD. DBWOD provides hard dumbbell workouts, free of charge, programmed by Mike Rutherford, one of the world's foremost experts on dumbbell training. Jon Gilson, founder of Again Faster Equipment and the AF Project, is also one of the co-founders of DBWOD. Check out DBWOD on Twitter, Facebook, and Instagram.
Every Minute on the Minute for 20 Minutes:
On ODD Minutes: 10 Push Up & Row
To perform the Pushup & Row, aka the Renegade Row, start with your hands on a pair of dumbbells (*Pick a weight that will allow you to complete the reps within 1 minute) in the plank position. Perform a push up. Upon completion, row the right dumbbell up to your armpit. Then do the same on the left. Rest for the remainder of the minute.
On EVEN Minutes: 50 Yard Shuttle
At the start of even minutes sprint out 50 yards, touch the ground, and sprint back. Rest for the remainder of the minute.
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