WOD 07.01.2015 Wednesday

Strength
  • 4 x 5 Bench Press (70% and work up)
  • 4 x 8 Bent Over Barbell Row

* Rest 2-3 min between sets

WOD

For time:

  • 50′ Hand Walk
  • 40 Wallball, 20/14# to 9′ target
  • 30 Box Jump Overs, 24″/20″
  • 20 Deadlifts, 245/165#
  • 10 Bar Muscle-ups