Mon. Dec 12, 2016

DE Upper

Warm-up

In Partners:
1 round each:
25 Burpee
*While partner does burpees, other partner performs AMRAP:
5 Ring Rows
5 Seconds Wallwalk hold

Weightlifting

Shoulder Press → Push Press
Every minute, for 10 minutes:
@80% of 1rm Shoulder Press
1 Shoulder Press
2 Push Press

-then
Every 3 minutes for 5 Sets-
Max reps continuous motion pullups
-30 Seconds of v-ups during rest

SWOD - Strength WOD

5 Min AMRAP
5 Heavy DB Push Press (unbroken)
5 Cal Ski Erg, OR 3 cal Assault arm only

ACCESSORY WORK

In partners, alternate:
10 empty barbell curls until both partners get 100
Elbow to hand plank while partner curls