WOD / Thursday, September 13

Strength 

Flat Dumbbell Bench Press:  5 sets x 8-10 reps; pick a challenging weight for all 5 sets 

Rest, then...

4 rounds for time of: 

12 Knees-to-Elbows

12 DB Hang Clean & Jerks (6 right/6 left), 50lbs/35lbs

12 Ring Dips

Competitors 

1. Strength 

2. WOD 

3. Accessories 

3 sets of: 

18 Ring Rows 

12 Incline Bench 

6 Renegade Rows 

Rest 2:00

Rocco Di Jerlando