8/6/14 Wednesday

Performance

Five sets of:

Back Squat x 10 reps @ 30X0

Rest 30 seconds

Single Arm Dumbbell Rows x 10 reps each arm @ 2111

Rest 30 seconds

Heavy Kettlebell Swings x 10 reps

Rest 30 seconds

Dumbbell Shoulder Press x 10 reps @ 20X1

Rest 2 minutes

*Same loads all sets! So warm up well

 

Competition

Wod will be posted at gym