Thu. Apr 27, 2017

ME UPPER

Warm-up

5 min AMRAP:
3 Burpee
6 Pushup
9 Squats

Weightlifting

Red: Shoulder Press

Floor Press 

White/Blue: Floor Press
2 rep Heavy vs. Chains.
1xAMRAP @90%
1xAMRAP @80%
*Use chains for every set

SWOD - Strength WOD

7 minute AMRAP:
3 strict pullup
5 Situps
3 Chest to bar pullup
5 Situps
3 Bar muscle up
5 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