WOD – FRIDAY, MAY 11TH 2018

STRENGTH
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 45 seconds
Nose to Wall Handstand Hold x :30 -1:00
Rest 45 seconds
Top of the Ring Dip Hold x :30 – 1:00
Rest 45 seconds

WOD
3 Rounds For Time (15 min time cap)
50/42 Cal Row
20 Back Rack Alternating Lunges (95/65)
10 Back squats