WOD: Thursday 1/12/2016

**CrossFit Senior Teens @ 4.15pm**

Four sets of:
Bench Press x 4-6 reps
Rest 1-2 Mins
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 1-2 Mins

then:

For time:
Row 1000m
immediately followed by…
Five rounds of:
20 Wall Balls (6kg/10kg)
10 Ring Dips

Post weights and times to comments.

A MASSIVE congratulations to Carmie & Seb on the safe arrival of beautiful Olive Rainbow Bruttomesso on the 29th November - Welcome to the Blue Lake CrossFit family Olive!! XX From all of us at Blue Lake CrossFit.