22 August 2016

Warm Up:
HINSHAW

MOBILITY

WORK:  SPEED DEMON
compare to Aug 26, 2013

WOD:
SPEED DEMON
Run 1600 m (timed)
Row exactly as long as it took to run 1600m
Then run 1600m

SILVERS:
Warm Up
Row 600-800 m @ 22 SPM

Review:  Bench Press

STRENGTH:  Bench Press 5 x 5 increase weight each set

WORK:  5RFT
10 KB Swings
10 sec bar hold active hang
10 seated dumbbell presses