Workout of the Day

7 rounds for time:
7 DB Push Press*
50m sprint
7 KB Swings*
50m sprint
Rest 2 minutes between rounds

* Pick a challenging weight, but one that allows
you to go fast and unbroken each round
*Record total time (rest included) 

Extra Training
For 5 quality sets Row 250m fast then do between 2-4 muscle ups
* Take your rower out the back if you are doing this one.
*Rest between as needed
*We are practicing muscle ups when gassed

*** Log results on Beyond the Whiteboard
OR Log your Results via your WODIFY account***
**Daily Scores will now be via your entries in WODIFY**

Brad ready