Wednesday September 24, 2014

a) 3 rounds
     15 kb swings 70#
     1k run
   (rest 2:00)
--5:00 break--
b) 3 rounds
     15 front squats @ 50% (from floor)
     1k row
   (rest 2:00)
--5:00 break--
c) 3 rounds
     15 bench press @ 55%
     500m row
   (rest 2:00)
d) 100 push ups for time
    --every time you break, perform 1 muscle up