Wednesday 2014.09.03

Strength

1a) Bench Press – 3×5 linear progression

1b) 3 x 2 16′ rope climb, legless if possible

Conditioning

4 Rounds:

• 8 Shoulder to Overhead (155/105)
• 8 Ring Dips – no kipping
• 400m run

1 min rest

15 minute time limit