Thursday, August 6th, 2015

Strength: 

10-10-10-10 

KB or DB floor press (Go heavy across) 

WOD:

1 minute of pull-ups
1 minute of rowing
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups

score is total number of pull-up reps and calories rowed

Cool down: barbell rollout (shoulders,biceps,forearms,quads)