3/30/15 Monday
Performance
A. Bench – Build to a tough 1 rep in 12min
B. Bench; AMRAP @ 75% of above x 1 set
C1. Strict pull-ups @ 20×1; 6-8 x 3 sets, rest 30sec
C2. Rolling DB Ext on floor; 12 reps x 3 sets, rest 1min
D1. 1-arm DB Row; 10 reps x 3 sets, rest 30
D2. Close-grip Push-ups; 12-15 x 3 sets, rest 1min
E. 100 banded pushdowns
Competition
Wod will be posted at gym