6/17/14 Tuesday

Performance

A. Take 12min to establish a 1rep max Push Press

B1. Ring Row @ 20×0; AMRAP x 2 sets, rest 60 sec

B2. Dead Hang L-Sit (from pull-up bar); AMRAP x 2 sets

+

AMRAP in 12 minutes of:

5 push press @ 65% of 1 rep max

7 burpees

9 box jumps

100m run

 

Competition

Wod will be posted at gym