Strength/Skill
Four sets of:
Bench Press x 6-8 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 60 seconds
Hollow Rocks/Hold x 30-45 seconds
Rest 60 seconds
WOD
In teams of 2, partners alternate to complete three sets each of:
400 Meter Run
50/30 Push-Ups
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