11/3/15 Tuesday

Performance

A1. Strict Shoulder Press @ 2010; 6-8 reps x 4 sets, rest 45sec

*If you can not rest bar in front rack perform w/ DB’s

A2. Seated Bent-over Db Lateral Raises; 15 x 4 sets, rest 45sec

A3. Supinated Bent-Over Barbell Rows @ 2111; 8-10 reps x 4 sets, rest 45sec

 

B. AMRAP in 12 minutes of:

6 Strict Handstand Push-Ups or 2 Wall Walks

9 Dips (Rings, Bar, or Bench)

12 Toes to Bar

 

Competition

Wod will be posted at gym