Swolecall-A TEN HUT 12

WOD:
Prep-
3x60 sec Plate Hold Bench Sup Row@20kg-15 KB BSup Row@2-24kg-15  BSup Rev Flyes@2-5kg
Strength-
3x8 Wtd Chins@12kg
8-7-5 Sh Presses@60kg
20-15-15 Sh Presses@20kg(bar only)
8-7-5 Wtd. Dips@16kg
(Sh Presses and Dips sis after metcon)
Metcon-
For Time-
1km Row
20 Bench Presses@80kg
40 GHD Sit Ups
750m Row
15 Bench Presses@80kg
30 GHD Sit Ups
500m Row
10 Bench Presses@80kg
20 GHD Sit Ups
19:45