WOD
1. Work up to 1RM Front Squat
2. DE Upper – Push Jerk 12 x
2 at 50-60% + bands (red) with 1 minute rest between sets
3. Work up to 1 RM weighted Pull-up
4. Rings Dips, kipping max
reps x 3. Rest as needed between sets
5. 3 x 5 of Good mornings
1. 285 x 1
2. 105 x 12 x 2 (50% plus red
bands)
3. 90 lbs.
4. 20, 14, 11
5. 3 x 5 x 145#s
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