1/4/15 Wednesday

Performance

A1. Unsupported BB Seated Strict Press; 4-5 reps x 5 sets, rest 60

*sit on a bench without back support and press the barbell from shoulder to overhead

A2. 90 degree Powell Raise (thumbs down); 15-20 reps x 5 sets, rest 60

 

B. 3 rounds for time:

15 GHDSU

25 Hip Extensions

 

C. Against a 7-minute running clock, complete:

500 Meter Row or 400m Run

+

In Remaining Time, AMRAP of:

5 Single Arm Press each arm (55/35 lbs)

10 Box Jump-Overs

+

Optional Cash Out (Shoulder/tricep)

Not for time (3 rnds):

20 banded Face pulls

20/arm banded tricep pushdowns

 

Competition

Wod will be posted at gym