FRI08JUL2016

WOD

Strength
3 Sets:
12 Bent Over Rows
12 Hollow Push-ups (Rings if able)
12 KB/DB front Raises

Conditioning
In Teams of 4,
4 Rounds For Time of:
18/15 Cal Row
10 Bench Press (135/95)
3 Wall Walks
9 Burpee Box Overs (24/20)
One athlete at each station.  Rotate only when everyone in the team has complete their reps. Do not go too heavy on bench.

Extra

Before Class
Bench Press: Work up to an 8rm and complete 3 sets of 8 at 80% of 8rm in 9 total minutes

FS: work to 1RM with 3 sec pause, then 3×2 at 90% of max for complex done with no pause

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