Mon., Sept. 26, 2016

WOD:

A.
Three sets of:

Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes

CW: 105# BS
LW: 95# BS

B.
Complete as many rounds and reps as possible in 10 minutes of:

5 Dumbbell Man-Makers
100 Meter Run 200 mtr. Row

CW: 5 Rds.
LW: 5 Rds.