October 11th, 2018

Work Out of the Day

Strength

Bench Press @ 31×1; 4 reps x 5 sets

Metcon

3 sets of:

Barbell Bent Over Rows x 10 reps
Rest 60 seconds
Station 2 Bar Dips x 6 reps 21×1
Rest 60 seconds
Band Face Pulls x 10
Rest 60 seconds

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(Optional CORE WOD)
3 rounds NOT for time:
50′ Mixed KB Rack Carry 
-switch sides after 50 feet-
30 sec Side star plank (Each side)
10 Reverse V-ups (Sliders)

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