9/10/15 Thursday

Performance

A1. Bench Press @ 21×1; 5 reps x 5 sets, rest 60sec

A2. 1-arm DB Row; 8-10/arm x 5 sets, rest 60sec

 

B. For time:

Row 500 Meters

+

Three rounds of:

15 Push-Ups

10 Box Jump-Overs

+

Run 600 Meters

 

Competition

Wod will be posted at gym