WOD

5/3/14

Strength:

 

Push 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 5 75% of 1 RM

1 X 3 85% of 1 RM

1 X 1 95% of 1 RM

3 min rest between sets (do NOT go for PR! Hit the 95% and be happy!)

 

WOD:

AMRAP 15 min cap

 

Run 400, at each 100 m mark do 3 burpees (100, 200, 300)

Three rounds of:

5 pull ups

10 push ups

15 air squats