Daily WOD

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Speed Bench Press
8 x 3 @50%, every 60s. 
Change grip every 2 sets (close, med, wide)

 
4 rounds – every 5 min 
400 meter Run
15 S20H (115, 75)
15 T2B 
————–
L3: (95, 65)
L2: (65, 35) (Knee raises)
L1: (200-400m run) (S20H 95, 65) (Knee lifts) 

 
Extra Credit: 1-Arm DB Rows: 3 x 10ea. Rest 60s. 
July 12, 2016

7.13.16. WOD

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7.12.16. WOD

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7.11.16. WOD

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July 8, 2016

7.9.16. WOD

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