9/3/15 Thursday

Performance

A1. Barbell or Dumbbell Push Press; 6-8 reps x 4 sets, rest 45sec

A2. Single-Leg Box Step-Ups @ 3011; 6-8/each x 4 sets, rest 45

*slowly descend from top of the box and gently tap your heal to the ground before ascending

A3. Single-Arm Dumbbell Row @ 2110; 8-10/each x 4 sets, rest 45

 

B. Three rounds for time of:

6 Dumbbell Man-Makers *push-up, row left, row right, power clean, push press

9 Strict Handstand Push-Ups

12 Burpees

 

Competition

wod will be posted at gym