WOD
“Grunt Work”
On the minute x 20:
Minute 1 – 50 Meter Sled Drag (M: 135 lbs, W: 95 lbs)
Minute 2 – 100 Meters of shuttle sprints
MInute 3 – Calorie Row (M: 15 cals, W: 12 cals)
Minute 4 – 20 Kettlebell swings (M: 24 kgs, W: 16 kgs)

Posted on CFNE on 28 July 2016

STRENGTH

A) 4 Sets of 10-12 incline DB flys

B) 4 Sets of 10-12 incline DB press

C) 4 Sets of 10-12 flat bench press w/bar

D) 4 sets of 8-10 barbell curls w/negative

*Each set should be challenging but able to complete without setting weight down.