8MAY2017

Strength #1

3 Rounds NOT for time:
12 Chin Up
16 per side Bent over Dumbbell row @ AHAFA
25 Push Up

Strength #2

2 Rounds NOT for time:
15 per side weighted box step up 24/20 in @ AHAFA
15 per side Dumbbell Strict press @ AHAFA
– These should be different weights
-The step up weight should be much heavier

Conditioning

3×100 m Row Sprints
-Rest as needed between attempts

Posted in: WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s