8/9

A.  Standing single sided dumbbell press 8-10x3; rest 1:30 

15# dumbbell. 10 each round. 

B.  Single sided dumbbell rows, 8-10x4; rest :15 sec between sides; rest 1:30

25# dumbbell. 8 each round. 

C.  GHD sit ups, 6-8 repsx4; rest 1 min 

8 each round. 

+

For time:

20 Burpees

30 Cal bike

40 Squats (no weight)

Run 800m

WOD: 10:12