October 28, 2016

Warm Up:
3rds
10 Scap Retractions
10 Banded Pullaparts
3-way Pillar Series

Strength:
Bench Press
Level 1: 3 x 5 (Straight)
Level 2: Heavy 5 then 1 MR @ 80%

WOD:
“What’s It Gonna Be”
3 x on 15min Running Clock
250m Row
18 KBS – American
12 HRPU
6 Pullups
*Rest is up to the individual
** Score is total work time