2/12/15 Thursday

Performance

A. Build to a max height Box jump in 8min or less

B1. Push press; 4-5reps x 3 sets, rest 90sec

B2. Farmers walk; 100ft x 3 sets, rest 90 seconds

C1. Single-arm DB row; 6-8/arm x 3, rest 60 seconds

C2. Band pull-aparts (bench press style); 40 reps x 3 sets, rest 60 seconds

D. Tabata Air Squats

 

Competition

Wod will be posted at gym