6/15/15 Monday

Performance

A. Every 3 minutes, for 15 minutes (5 sets):

Strict Overhead Press x 4-6 reps

*Use heavy dumbbells or a barbell.

**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

 

B1. Chest supported DB row (4sec pause at top); 5-6 reps x 3 sets, rest 30

B2. BB pushups; 12-15 reps x 3 sets, rest 60

 

C. Every 90 seconds, for 15 minutes (10 sets):

5 Push Presses (tough but manageable load)

6-10 Burpees Over the Barbell

*pick burpee number and stick to it

 

Competition

Wod will be posted at gym