FRIDAY

WOD

Strength:
Superset
5 x 10-15 Single Arm Dumbbell Bench Press
5 x 8-10 Strict Ring Dips

MetCon:
For Time
3 Rounds
400 m Run
50 Double Unders

-Must complete anyhow before workouts end:
50 Total Deadlifts (135/95)
50 Total Hang Power Cleans (135/95)
-400 m Run & 50 Double Unders must be completed in order as a pair
-You may start the workout with Deadlifts and/or Hang Power Cleans if you choose

**Coach Kody’s last classes will be today at 4:30 pm & 5:30 pm!**