12.11.18 DB Bench Press & EMOM

Strength:

1a)

DB Bench Press

4 x 8-10, rest :30

1b)

1 Arm KB Rows

4 x 8-10

WOD:

20 min EMOM

1) 200m Run

2) 10 S2OH

3) 10 Box Jumps

4) 10 T2B

5) Rest

Level 3: 200m, 135/95, 24/20

Level 2: 200m, 115/75, 20/16

Level 1: 100m, 95/65, Step Ups

Justin Massey