12/27/13 Friday

Performance

A1. Press @ 11×1, 3-5 reps x 4 sets, rest 90sec

A2. Wtd Pronated Pull-Ups @ 30×3, 2 reps x 4 sets, 90sec rest

+

:60sec Row @ 90%

2min rest x 7 sets

+

5-10min active rest

+

:60sec AD @ 90%

2min rest x 7 sets

 

Competition

Wod will be posted at gym