Pre WOD

Four sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds

WOD


Four rounds for time of:
200 Meter Run
15 Push-Ups
200 Meter Run
15 Push Presses (95/65 lbs)