WOD Wed. Jul. 10

July 9th, 2013

WOD #1
Run 1 mile for time

WOD #2
5 rounds for max reps
(There is no time component to this WOD.)
Max reps of Bench Press – 100% BW / 35-50% BW
Max pull-ups / Max ring rows (start with feet directly under rings)

Do the bench press and pull-ups as a superset, i.e. immediately transition from the bench press to the pull-ups.
Once you put down the bar on the bench press and once you come off the bar on pull-ups you are done.
Work with a partner. Make sure you spot each other on the bench press!