Wed., Aug. 16, 2017

WOD:

A.
Three sets of:

Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds

LW: 15# DB for lunges, 20# DB for KB Row

B.
For time:

400 Meter Run / Row
50 Wall Ball Shots / 30
40 Box Jumps or Step-Ups
30 Dumbbell Shoulder to Overhead
20 Toes to Bar
400 Meter Run / Row

LW: 17:00 (20# DB S to O)
CW: 16:15 (25# DB S to O)