PRE: Bench Press
5 x 10 @ 50-65%
WOD: 2 Rounds for time -
500m Row
30 Deadlifts (185/115)
25 Toes to Bar
20 Ring Dips
15 Box Jumps (30/24)
***404 MISSFITS @ 9AM***
4 Rounds -
10 Dumbbell Step Ups (20#)
15 Renegade Rows (20#)
50 Mountain Climbers
4 Rounds -
10 Dumbbell Thrusters (20#)
15 Tricep Dips
10 Kettlebell Sumo Deadlift High Pulls (35#)
20 Kettlebell Swings (35#)
*Finish with 8 x 200m Sprints