WOD 8-20-2015

Warm - up (3 x 10 of light cable pulls, dumbell shoulder press, dumbell curls)

Split into 3 groups:

Group 1

Lat pull down ( 5 x 8) Build to heavy weight

Cable Row ( 5 x 10) across

Group 2

Shoulder press ( 4 x 10) across - heavy

Arnold press (4 x 10) across - heavy

Group 3

Barbell curls ( 3 x 10) Strict form, no back sway

preacher curls into cable curls (3 x 10).

Cool Down: 800 m run