3/24/15

3/24
A. DB Bench Press @3030; 5-7x5; Rest 90 seconds

80# - 7, 6, 5, 5

B1. Ring dips; AMRAP (-2) x4; Rest 60 seconds

9, 10, 10, 10

B2. Rope Climb; 90 second AMRAP x4; Rest 2 minutes

4, 4, 4, 4

+
12 minutes @ 80%
600 meter run
7 HR push ups
12 ring rows
- all rounds within 5 seconds or terminate the workout. Log pace per round

3:50

3:55

3:51