Jill & Sean's farewell WOD this past Saturday

Jill & Sean’s farewell WOD this past Saturday

Health and Fitness
A. Four sets of:
Bench Press x 10-12reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings (55/35))
10 Single Arm Kettlebell Press (55/35 – 5 each arm)
300 Meter Run
Classic
A. Four sets of:
Bench Press x 6-8reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds
B.Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings (55/35))
10 Single Arm Kettlebell Press (55/35 – 5 each arm)
300 Meter Run
D. Mobility: 5 point overhead mobilization with band, Couch stretch