WOD for 7/21/16

Strength:
Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60 seconds

WOD:
Five rounds for time of:
Run 400 Meters/Bike 1/2 Mile/Row 500 Meters
20 Push-Ups
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s