Workout of The Day (W.O.D.)

Saturday October 21, 2017

A) Bench Press: 65%+x7x4
• Speed > Load

B) For Time: “Gump”
Run 3 Miles 
Row 1,000m
75 Front Squats 75/55

C) Accessory:
• DB Concentration Curl: 3×12 EA
• Hanging Around The Worlds: 50
– 25 Each Way
• Banded Tricep Ext.: Accumulate 100