8/26/14 Tuesday

Performance

A1. Bench Press; 4-6 reps x 3 sets, 
rest 60sec

A2. Single Arm Dumbbell Row @ 10×0; 15-20 reps x 3 sets, rest 60-90sec

 

B. 
Three rounds for time of:

20 Kettlebell Swings (24/16 kg)

10 Single Arm KB or DB Press (24/16 kg – 5 each arm)

400 Meter Run

 

Competition

Wod will be posted at gym