Tues., Dec. 22, 2015

Tuesday WOD

 A.
Three sets of:
Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 60 seconds
Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds

CW: 115# BP

LW: 65# BP

B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs) –> dumbbell thrusters
10 Ring Dips  à strict pushups

  

CW: did not start watch!

LW: 18:34 (5:01 Row, 13:33 for the rest)