WOD for 11/17/16

Strength:
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 60-90 seconds

WOD:
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips

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