5/28/14 Wednesday

Performance

A1. Close grip Bench Press @ 20×1; 4-6 reps x 4 sets,
rest 90sec

A2. Single arm DB or KB Row @ 2111; 8-12 x 4 sets,
rest 90

B. 
In teams of two, partners alternate to complete three sets each of:

20 Kettlebell Swings (24/16 kg)

15 Dips

400 Meter Run

 

Competition

Wod will be posted at gym