Thu. Apr 20, 2017

ME UPPER

Warm-up

5 min AMRAP:
3 Burpee
6 Pushup
9 Squats

Weightlifting

Red: Shoulder Press

Bench Press 

White/Blue: Competition Bench
3 rep heavy
1xAMRAP @90% Comp bench
1xAMRAP @80% free bench

SWOD - Strength WOD

7 minute EMOM:
2x
1 strict pullup
1 chest to bar pullup
1 Bar muscle up
*Remainder of every minute max reps situps

ACCESSORY WORK

2x max reps pushups vs band
2x max reps free pushups
2x max reps assisted pushups (slingshot or band)

4x12 (each)
Single arm DB row