8/5/15 Wednesday

Performance

A1. DB Bench Press; 10-12 reps x 4 sets, rest 30

A2. Strict pull-Ups; 8-10 reps x 4 sets, rest 2min

*pull-ups can be subbed with partner assisting, supinated hangs, or negatives

*No bands today J

 

B. 10min @ 80% effort:

10 OHS @ 45/35lb (absolutely no dropping bar on ground – 15 burpee penalty each time)

400m Run

*Sub pvc to box if mobility is not there with bar

+

rest 5min

+

10min @ 80% effort:

5 Dips

5 burpee Pullups

100m run

 

Competition

Wod will be posted at gym