5/20/14 Tuesday

Performance

A1. Bench Press; 4-6 reps x 3 sets, Rest 20 seconds

A2. Dynamic Push-Up; 6-8 reps, 
Rest 20 sec

A3. Weighted Pull-up; 3-4 reps x 3 sets, rest 20 sec

A4. MB Slam; 20 reps x 3 sets, rest 3min

 

B. 
Against a two-minute running clock, complete the following:

400-Meter Run

Pull-Ups x Max Reps

Rest 2min x 4 sets

 

Competition

Wod will be posted at gym