Mon. Jan 23, 2017

DE Upper

Warm-up

Partner, Tabata:
Athletic Burpee leapfrog https://youtu.be/fpYD2c0E7hs

Bench Press 

5 (1) min. Sets for max reps @.75 bodyweight
*Rest 3 minutes between sets
*At least 20+ reps per set.
*Does not have to be unbroken.

SWOD - Strength WOD

10 min AMRAP:
10 Supine Row (barbell) https://youtu.be/LifXTvc4r2g
10 Max Height Heavy Wallball (30/20)
50ft Iron Cross DB walk AHAP (25ft dn’b)

ACCESSORY WORK

3x
5 Plyo-Push up (max height) https://youtu.be/s11x3f146qk
12 BB Skull Crusher AHAP
12 BB Curls