WOD Type: Strength & MetCon
WOD PARTICULARS:
Warmup consisted of a 100m Row for 10 minutes on level 10…
Strength: Bench
– Warmup 10 @ 145#
– 1 x 3 @ 165#
– 1 x 3 @ 190#
– 1 x 3 @ 215#
Assistance Work:
– Bench – 5 x 10@ 165#
– Dumbbell Row – 5 x 10 @ 65# Each Arm
MetCon: 2 Rounds of
– 21 Sumo High Pulls @ 75#
– 21 Push Press @ 75#
– 15 Burpees
– 09 Box Jumps @ 24″
– 06 Dips
Time: 21:30