Wed., Nov. 29, 2017

WOD:

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Dumbbell External Rotations x 10-12 reps each arm @ 2110
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds


B.
Three rounds for time of:

20 Calories of Rowing
30 Wall Ball Shots 20 Push Press

CW: 8:04 (25# DB)
LW: 13:35 (45# Bar)