Wednesday WOD

WEDNESDAY CROSSFIT 09/30/15

A. 3 sets @ TEMPO 30X1

Dumbbell bench press x 8-10 reps
rest 60 seconds
Barbell bent over row x 8-10 reps
rest 60-90 seconds

B.In groups of 4, rotating every :30

Assault Bike

8 sets

Sprint :30 (ALL OUT SPRINT!!)
Rest 1:30

C. 3 sets

anchored sit-ups x 15-20