Flashing Lights

Skill: Review the Stations 

Strength: Dumbbell Bench Press/Bent Over Row 

Strength A.) Dumbbell Bench Press:

20-20-20

**Single Arm Press w/ Hold In Lock Out Position**

Strength B.) Barbell Bent Over Row- (Underhand Grip) 

10-10-10

Metcon: Every 4 Min for 20-mins

400 M Run

10 Double Dumbbell G2OH

L1: 400m Run, 50/35 KB

L2: 400m Run, 50/35

L3: 300m Run, 35/20

L4: 200m Run, 20/15