11/19/14 Wednesday

Performance

A. 
Three sets, not for time, of:

Scapular Wall Slides x 6-8 reps @ 3030

Quadruped Extension-Rotation x 10 each

Side-Lying Windmill x 10 each

 

A. Find a tough 1rep on Bench Press

B. Build to a tough but not 1 rep max on Deadlift

-If you can not touch your toes you pull from a riser

 

C. Four rounds for time:

10 Dead lifts, 225/155

10 TTB

10 Seated DB Press, 
40/25lbs

10 KBS, 53/35

 

Competition

Wod will be posted at gym