6/23/15 Tuesday

Performance

A1. DB Seated Overhead Press @2011; 10-12 reps x 4 sets, rest 45

A2. Strict Supinated Pull-Ups; 8-10 reps x 4 sets, rest 45

A3. Bent-Over Barbell Rows; 6-8 reps x 4 sets, rest 45sec

A4. Band Pull-Aparts; 30 reps x 4 sets, rest 45sec

 

B. On a continuous clock…

Every 2 minutes for 10 minutes (4 Rounds)

10 Burpees over bar

5 unbroken Push jerk 115/75lbs

*Pick the right weight for “YOU”

+

On the 15min mark

+

Complete 3 Sets:

Run 400m

15 Dips (Rings,bars, or bench..you choose)

Rest 90 seconds

 

Competition

Wod will be posted at gym