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December 7, 2016

Row 500m

Group Dynamic

Strength: Bench Press or Push Press
5 x 40% and 50%
5 x 65%-75%-85%
*85% set is max reps and effort

Gymnastics:
A) 4 x 10 Ring Rows
B) 3 x 5 Slow Kip/ 3 sets of max effort kip swing

WOD: 15 min AMRAP
200m Run
10 Push Press (115/80)
12 Box Jumps (24/20)

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