7/15/14 Tuesday


A1. Close Grip Bench Press; 3-5 reps x 4 sets, 
Rest 30sec

A2. Heavy Kettlebell Swings; 15-20 reps x 4 sets, 
Rest 2 minutes

*If you get all 20 reps on KBS go up in weight.


AMRAP in 10 minutes of:

10 Dumbbell Ground to Overhead

100 Meter Run

10 Ring/Bar Dips

100 Meter Run



Wod will be posted at gym

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