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May 11th, 2016

Row 1000m

Group Dynamic

Strength: Wendler Bench Press or Push Press
Week 4-Deload week
20 reps of 40/50/60%

WOD: For time:

3 Rounds:
10 Kettlebell Swings (53/35)
20 Wallballs (20/14)
30 Double Unders

Rest 3 minutes

3 Rounds:
30 Double Unders
20 Wallballs
10 Kettlebell Swings

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