3/30/15 Monday

Performance

A. Bench – Build to a tough 1 rep in 12min

B. Bench; AMRAP @ 75% of above x 1 set

C1. Strict pull-ups @ 20×1; 6-8 x 3 sets, rest 30sec

C2. Rolling DB Ext on floor; 12 reps x 3 sets, rest 1min

D1. 1-arm DB Row; 10 reps x 3 sets, rest 30

D2. Close-grip Push-ups; 12-15 x 3 sets, rest 1min

E. 100 banded pushdowns

 

Competition

Wod will be posted at gym