Wednesday 6/21/17

Strength: Tempo dumbbell chest supported row
2 x 10 @ (3:1:X:1)

WOD: 4 RFT, 32 min cap
Run 800m
2 Rope climbs
Plate push 200ft (45/25)

Accessory (optional): If you finish the WOD early, proceed at your own pace
3 x 30 sec each
calf stretch against wall
child’s pose lat stretch