11/23/15 Monday

Performance

A1. Push Press; 8-10 reps x 5 sets, rest 45sec

A2. COVP isometric hold; 15-30sec hold, rest 45sec

*iI this is easy use weight so that 20-30 seconds is a challenge

A3. Step-Ups; 10/leg, rest 45sec

*leg on the box does all the work!

 

B. For time:

10 Wall Balls (20/14 lbs)

1 Dip

9 Wall Balls

2 Dips

8 Wall Balls

3 Ring Dips

…

1 Wall Ball

10 Dips

 

Competition

Wod will be posted at gym