7/27/15 Monday

Performance

A1. Back Squat @ 30X0; 10 reps x 5 sets, rest 30

A2. Single Arm Dumbbell Rows @ 2111; 10/arm x 5 sets, rest 30

A3. Heavy Kettlebell Swings; 10 reps x 5 sets, rest 30

A4. Seated Dumbbell Shoulder Press (1sec pause at top); 10 reps x 5 sets, rest 2min

 

Competition

Wod will be posted at gym