Workout of the Day

Friday, July 21

For Time
Run 1 mile
Row 1 mile
* You can perform in any order, BUT once you start,
the FULL MILE MUST BE COMPLETED!

Post WOD
Use DB to perform 10 reps of each for 3 Rounds
Reverse fly
Bent over row
Strict Press
Upright Row
-or-
Bench Press
10,8,6,4,2
After each set, perform Max Ring Dips
Max Reps