Thursday 2/4/16

Performance

A1. Unsupported Seated DB Strict Press; 4-5 reps x 4 sets, rest 45sec

A2. Straight arm banded pull-aparts; 30 reps x 4 sets, rest 45sec

A3. Backward Straddle Scoots; 15 feet x 4 sets, rest 45sec

A4. Hand Plank Shoulder Taps; 30 seconds (perform at max speed) x 4 sets, rest 45sec

 

B. Against a 7-minute running clock, complete:

500 Meter Row

immediately followed by…

As many rounds and reps as possible in remaining time of:

10 Single-Arm Shoulder Presses (5 each arm @ 55/35 lbs)

10 Box Jump-Overs

 

Competition

Wod will be posted at gym