Wed., Dec. 6, 2017

WOD:

A.
Four sets of:

Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds

CW: Seated Dumbell SP - 30#

LW: 45# bar

B.
Three rounds for time of:

500 Meter Row
15 Dumbbell Push Presses

CW: 10:52 (35# DB)

LW: 13:17 (45# bar)