10/20/15 Tuesday

Performance

A1. Bench Press w/ 1sec pause at bottom; 8-10 reps x 4 sets, rest 45sec

A2. Strict Pull-Ups @ 21X0; 6-8 reps x 4 sets, rest 45sec

A3. Plank from Elbows; 45 seconds x 4 sets, rest 45sec

 

B. Three rounds for time of:

10 Strict HSPU or 10 Dumbbell Push Press (pick challenging load)

10 Burpee Box Jump-Overs

Run 400 Meters

 

Competition

Wod will be posted at gym