Warmup: 10 minutes of:
1 Dumpster Dash,
10 Banded Scap pulls,
10 banded pull aparts,
10 Arnold presses
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Body Building: 3 Rounds ~ Not For Time:
Single Arm Seated DB Press x 8,
Single Arm DB Row x 8,
20 DB Russian Twist on Bench,
Single Arm DB Bench,
DB Pullovers x 12
+++++++++++++++++++++++
WOD: OTM x 15 minutes:
Minute 1: Devil Press x 4;
Minute 2: 10/8 Calorie Row;
Minute 3: 20 Ab mat situps
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Endurance: Meet at ECF @ 530 am
12 Rounds for time:
200 meter row
400 meter run