5/6/15 Wednesday

Performance

A. Pause Bench Press; 5reps x 5 sets @ 80% of last weeks tough 3reps, rest 90-2min

B. Rolling DB Ext on Floor; 10reps x 4 sets, rest 60sec

C. Every 4 minutes, for 24 minutes (6 sets), for times:

Run 400 Meters

8-10 Burpee Box Jump-Overs (24″/20″)

*you should have at least 45sec rest after each round

 

Competition

Wod will be posted at gym