WOD

4/25/14

Strength:

 

Press

Warm Up – 90 sec rest b/t sets

1 X 5 40% of 1 RM

1 X 5 50% of 1 RM

1 X 3 60% of 1 RM

Then:

1 X 3 80% of 1 RM

1 X 3 85% of 1 RM

1 X 3 90% of 1 RM

 

WOD:

 

For Completion: (Does not have to be done in order)

3 rounds

15 GHD situps

15 GHD extensions (or reverse hypers)

Rope climb or legless rope climb

80’ low butcher press (70 lbs)

10 strict hspu or kipping if no strict or on box if neither

3 muscle ups or 6 CTB

3 TGU on each side (56/35)