3/9/15 Monday

Performance

A. Single Arm DB Shoulder Press; 8-10/arm x 4 sets, rest 2min

*Build and try and go as heavy as possible without leaning over excessively

B1. Ring Rows @ 21×1; 6-8 x 3 sets, rest 30sec

B2. Seated Bent over DB Raises; 20 reps x 3 sets, rest 30sec

+

C. AMRAP in 10 minutes of:

10 Push Presses (95/65 lbs)

10 Alternating Front Rack Reverse Lunges (95/65 lbs)

10 Burpees Over the Barbell

 

Competition

Wod will be posted at gym