Based on the CF Mainsite WOD from today…
Not for time do 5 rounds of
- 10 x Dumbbell Bench Press
- 5 x Strict L-Sit Pullup
Then for time
- 50-40-30-20-10 x Kettlebell Swings @ 24kg
- 21-18-15-12-9 x Ring Dips
Results: Feels like a really good arm workout. Used 21kg in each hand for the Bench Press. Metcon 13:44.