9/16/15 Wednesday

Performance

A1. Deadlift; 4-6 reps x 4 sets, rest 45sec

A2. Single-Arm DB Bench Press (only 1 DB); 6-8/arm x 4 sets, rest 45sec

A3. Dumbbell Alternating Reverse Lunges; 10/leg x 4 sets, rest 45sec

 

B. Three rounds for time of:

400m Run or 25cals on AirDyne (no rowing)

20 Russian Kettlebell Swings

15 Hand Release Push-Ups

 

Competition

Wod will be posted at gym