Friday, August 7

Warmup: 10 minutes of

10 cal row

10 KB Straight legged deadlift

10 Single Arm KB press (each arm)

20 meter high knees

20 situps

++++++++++++++++++++++

Flex Friday ~ 5 Rounds - not for time

Bench Press x 8

Ring Dips x 6

Single Arm KB Row x 12 (each arm)

Single KB over-head press x 12

+++++++++++++++++++++++++++++

WOD: 8!

Deadlift @ BW

Calorie Row

Burpee over Rower