8/16/12

Warm Up:

5 minute row
Pulls 3×10
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%

Xfit SWOD:

Session 3, week #2 Bench

First set @ 70% (3 reps)
Second set @ 80% (3 reps)
Third set @ 90% (3 reps or more)
Forth set @ 50-55% (5×10 reps)

Then…
Dumbbell rows – 2 warm up sets then 20-40 reps with heaviest weight possible.
Dips 5×8

Post weight to comments.