9/15/15 Tuesday

Performance

A1. Strict Supinated Pull-Ups @ 21X0; x 5 reps x 3 sets, rest 60sec *add weight if possible

A2. Side Planks; 30sec/side x 3 sets, rest 60

A3. Double-Unders or Double Under Practice; 60sec x 3 sets, rest 60sec

 

B. AMRAP in 8 minutes of:

5 pull-Ups

10 Dumbbell Push Presses

10 Burpee Box Jump-Overs

 

Competition

Wod will be posted at gym