Strength:
Bench Press 5reps x 6sets
(185#, 215#, 225#, 225#, 225#, 225#)
Weighted Pull Ups 5reps x 6sets
(40# Dumbbell)
WOD #1
Three Rounds for time:
5 Front Squats @ 165#
18 Pull-Ups
5 Deadlifts @ 225#
18 Toe-2-bar
5 Push Jerk @ 165#
18 Hand Release Push Ups
= 10:41
After Party
5 Strict Handstand Push-Ups every minute on the minute for 10min.
WOD
ReplyDelete9:19
AfterParty
only got to 8rds plus 4 reps