1/21/16 Thursday

Performance

A1. Unsupported Seated DB Press; 5-6 reps x 5 sets, rest 30sec

A2. Alternating DB Curls; 8-10/arm x 5 sets, rest 1min

B1. Banded pull-aparts; 25 reps x 3 sets, rest 1min

B2. Side lying 90 degree lateral raise; 12/side x 3 sets, rest 1min

 

C. Against a 2-minute running clock, complete:

250 Meter Row

Dips or Push-Ups x Max Reps in remaining time

– Rest 2 minutes between sets and complete four sets

 

Competition

Wod will be posted at gym