5/13/15 Wednesday

Performance

A. Bench Press; 3 reps x 4 sets, rest 90sec

*build to a tough 3reps

+

Bench Press; Amrap @ 80% of toughest weight above

 

B. Every 5 minutes, for 25 minutes (5 sets):

Run 400 Meters

15 Russian Kettlebell Swings (heavy)

30 Double-Unders

 

C. Accumulate 100 banded pushdowns

 

D. Two sets of:

Hawaiian Squat stretch x 90sec/each (hold in bottom position. You can hold onto rig)

Side Plank leg raise x 15 reps or 45 second hold

 

Competition

Wod will be posted at gym