8/20/13 Tuesday

Performance

A1. Bench Press @ 20×1; 2-3 reps x 5 sets, 
Rest 30 seconds

A2. Strict Toes to Bar; 8-10 reps x 5 sets
(challenge yourself to do these strict – no swinging – and at a controlled tempo), 
Rest 2 minutes

B. 
10min AMRAP:

5 Ring Dips

10 Pull-Ups

20 Kettlebell Swings (24/16 kg)

Competition

Wod posted at gym