THURSDAY 12-10-15

WARM UP 3X or 10 min
200m run
10 Lunges
10 Ring rows
10 Squats
10 spiderman push ups

STRENGTH

BENCH PRESS
3-3-3-3-3

WOD 7 Rounds

5 C2B Pull ups
10 Hand release Push Ups
15 squats
100 m Farmer Carry 53/35

 

accessory work

Floor -Dumbbell Tate press

4 Sets of 8

 

 

 

 

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