7/7/15 Tuesday

Performance

A. Every 3 minutes, for 15 minutes (5 sets):

Bench Press; 3-5 reps, rest 10sec

Unbroken Heavy Kettlebell Swings, 15-20 reps

 

B1. Rolling DB Extensions; 10-12 x 3 sets, rest 30

B2. KB Side bends; 15/side x 3 sets, rest 30

B3. Single-Arm Dumbbell Row @2111; 8-10 reps x 3 sets, rest 30

 

C. AMRAP in 10 minutes of:

10 Dumbbell Ground to Overhead (moderate load)

100 Meter Run

10 Dips (or 5 Muscle-Ups)

100 Meter Run

 

Competition

Wod will be posted at gym