6/16/15 Tuesday

Performance

A1. Box Step-Ups; 8/leg x 4 sets, rest 30sec b/w legs and 60sec after set

A2. Rope climb; 2-3 ascents x 4 sets, rest 60sec

 

B1. Banded Face Pulls; 20 reps x 3 sets, rest 30sec

B2. Rolling DB Extensions; 12-15 x 3 sets, rest 30sec

 

C. Complete as many rounds and reps as possible in 12 minutes of:

10 KB or DB Thrusters ( you choose load…25/15lbs in each hand will be challenging)

20 front Rack Alternating Reverse Lunges (same weight as above)

 

Competition

Wod will be posted at gym