07/22/2015

A. 4 x 12 1-arm DB Press 30#
B. 2 - 3 :30 hang from bar, release one arm (I was able to do this better hanging on the left)
C. AMRAP 12:00 (easy pace)
200m row, 10 wall balls, 10 step ups, 10 Burpees
Rounds 3 + 200m + 10 wall balls + 10 step ups