Monday 9.12.16 WOD

Max Effort Upper

Warm-up

5 Rounds
20sec. HS Hold
20sec. Squat Test

WOD

“Wave On Wave”
5min AMRAP
21 Cal Row
21 Strict Press (95,65,75,55)
–5min Rest–
5min AMRAP
15 Cal Row
15 Push Press (95,65,75,55)
–5min Rest–
9 Cal Row
9 Push Jerk (95,65,75,55)
**Score total reps

$ Out

Floor Press (2RM)
Immediately Follow with 3×8 (L+R=1) Windshield Wipers with barbell overhead, load to your level.

 

By | 2016-09-11T09:54:10-04:00 September 11th, 2016|WOD|Comments Off on Monday 9.12.16 WOD