Thursday August 20th WOD

Strength:

Find a 1 RM Bench Press

Bicep Curls 3x12

Tricep Ext 3x12

DB or BB Row 3x10

Conditioning:

As Far as You Can Get in 12 Min:

5 KB Swings (Rx+70/55)(Rx 55/35)

25 Double Unders (Rx+ = 35 Dubs

10 KB Swings

25 Double Unders

15 KB Swings

25 Double Unders

20 KB Swings

25 Double Unders

....

Keep adding 5 KB Swings each timeGoal: Finish at least the round of 25 KB Swings

* choose a number of dubs that will allow you to finish in less than 40 seconds.  If 25 dubs will be broken up alot, lower to 15 reps. 

If 15 will still be broken or you don't have dubs, choose dumbbell hop overs.