8/22/14 Friday

Performance

A1. Romanian Deadlift @ 3011; 6-8 reps x 5 sets, rest 60sec

A2.  Dumbbell External Rotations @ 2020; 8-10/arm, rest 60sec

B.  Two rounds for time of:

500 Meter Row

20 Hand-Release Push-Up

30 Kettlebell Swings (24/16kg)

400 Meter Run

Competition

Wod will be posted at gym