WOD by Bill | Metabolic Conditioning, Strength, WOD Strength: Your Next Lift. 3 sets of 5 reps Metcon: 20 minute emom: 15 Barbell row- 95/65 10 Russian twists 25/15 15/12 pushups 30s hollow hold Submit a Comment Cancel replyYour email address will not be published. Required fields are marked *Comment * Name * Email * Website