8/2/12

Warm Up:

5 minute row
Pulls 8,7,5,5,5

Xfit SWOD:

Session 3, week #1 Bench Press

First set @ 65% (5 reps)
Second set @ 75% (5 reps)
Third set @ 85% (5 reps or more)
Forth set @ 50-55% (5×10 reps)

Then…
one round for time of:
21, 15, 9
KB swings (65#/45#)
T2B
Finish with a 500m row, damper at 10

Post weight and time to comments.