WOD 7.22.2014

7.22.14
The CrossFit Warm-up

Bench Press (5×3)

Ring Dips (3×10)

Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
10 Pull Ups
10 Push Press 96/65
200m Run

NOTES:
Didnt push too hard on bench…215# for 3
2×10 on dips

Metcon = 6 rnds + 4 reps ….#2 for the day…just behind Russel Reed who had 6+20
The last run got me…back was starting to get tight.

Then did a 1000m interval row…
1 min row rest 30 secs….finished in 4 rounds then did 100 singles
Legs were dead.

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