WOD Thursday 23rd July

Time to get a pump on! Super super set Thursday!

1) Every 4 mins for 5 sets

5 reps Heavy Bench +

8 ring dips +

8 Pushups

2) Every 4mins for 5 sets

MAX reps Pull-ups +

10 Bent Over row +

10 Hammer Curl (each side)

3) 10 sets every 45seconds

1 rep NEGATIVE HSPU - lower 10-15secs