20-Feb WOD

WU:
400m Run 85%
3 Rounds of -
12x 15kg DB Squats
12x 15kg DB Swings
12x Flying Dogs(6 a side)
12x Back Raise
HFS

Stretch

SWOD:
Bench -
Power Grip 1x8 (70kg)
Wide Grip 2x10 (60kg)
Narrow Grip 2x10 (55kg)

A1. DBs SLDL 4x5ps (10kg-12.5kg-15kg-15kg)
A2. 4x15 Band Pull Aparts (Purple)

WOD:
4 Rounds of -
400m Run
5x Right Arm 20kg DB Swing
5x Left Arm 20kg DB Swing
Time: 9'09

Core:
Myotatic Crunch 3x6
Cat Vomit x10(8sec)

Stretch

Comments:
Week 2 of the benching protocol, so still seeing how it goes. Working up the weight on the SLDL and then into a WOD. Decent running time on there, but have some room to increase the speed.