WOD…July 8th…BP!

By July 7, 2015 wod No Comments

Strength – Every 3 min for 15 minutes – 5 reps bench press rest for 20 seconds and then complete 15-20 heavy KB swings.  Bench should not exceed 75% of 1 rep max.

WOD

10 min AMRAP

10 – Ground to Overhead – 135/95#

100 – meter row

10 – box dips with feet elevated

100 meter row

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