Row, KBHP, Ball Slam, Ring Dips (10/14/15)

Strength:

Bench Press
Work to a heavy set of 2
90% of heavy set for 1.1.1.1.1 (rest :20)
80% of heavy set for 1.1.1.1.1 (rest :10)
(full recovery between sets)

WOD: 

3 rounds for total reps + calories:
:45 Row/Bike for Calories
:15 Rest
:45 Kettlebell High Pulls 53/35
:15 Rest
:45 Med Ball Slams 20/14
:15 Rest
:45 Ring Dips
:15 Rest

WODify Results

Posted on October 14, 2015 .