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07102017

by PFC on 07/10/17

Warm-Up:
5 Rounds of Rowling
Goal=100m
over = burpees
under = pullups
PVC Sott Press
Group Stretch

Strength:
Bench Press
1x10 50%
2x5 65-75%
2x2 80-90%

WOD:
3 Rounds for max reps
4min AMRAP:
400m Row
Max Ground-2-Oh 95#/65#
-Rest 1min-

PostWOD
12min ROMWOD

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