Conditioning: 19 Feb 2015

Strength:
5RNFT

• 8 Dumbbell Side Lateral Raises
• 5L/5R Single Arm KB Strict Press (AHAP)
• 90 sec rest

WOD:
4 RFT

• 500m row (If needed sub 3 lap run by alternating rowing and running.)  

then 3 rounds of

• 5 tricep dips
• 5 toes to bar

(one round = 500m row + 5 dips, 5 toes to bar + 5 dips, 5 toes to bar + 5 dips, 5 toes to bar)

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