9/21/15 Monday

Performance

A1. Bench Press w/ 1sec pause on chest; 6-8 reps x 4 sets, rest 60sec

A2. Barbell Rows; 8-10 reps x 4 sets, rest 60

A3. Side Plank leg raises; 15 reps or 45sec hold x 4 sets, rest 60

 

B. Four rounds for max reps of:

:60sec of Row cals

– Rest 15 seconds

:60sec of Push-Ups

– Rest 15 seconds

:60sec of Strict Supinated Pull-Ups

– Rest 90 seconds

*This portion will take exactly 20 minutes.

 

Competition

Wod will be posted at gym