Wednesday, July 20

July 20, 2016


 

 

Handstand Hold (5 x :30)5rds (:30 ON :30 OFF)

 

Bench Press (4 x 5)

 

10 mins Time Cap5 reps @40%(Warm-up)5 reps @50%(Warm-up)
Then

4 Sets of 5 @ 60% 1 RM Bench Press (Work)

*SUPERSET w/ Single arm KB/DB Rows

Single Arm DB/KB Row (4 x 5)

Metcon (Time)

''More than 10''

Partner WOD

11 RFT

11 Squat Thrusters(High Plank Burpees)

11 Box Jumps(24''/20'')

11 R.KBS(50/30)

*Switch as needed

Rx+ Burpees, 30"/24", (60/40)

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