Sunday, August 12, 2012

Monday, 8/13/2012

Warm up:  Run, choice for distance, but try to get a total time of 10 minutes.  Example, washburn loop, 5 400m with rest between.

Strength:  Bench 3 sets 5 reps.  3 work sets.  You should have at least 2 warm up sets before starting your work sets, and you should have 1 finish set at the same weight as your second warm up set.

WOD:  3 rounds Not For Time
            -5 Strict Press you determine weight
            -5 Strict Pull ups
            -7 Bar dips Work on full range of motion
            -5 strict Chin ups
            -1 Hand Stand hold for max time

Post bench weight and thoughts on WOD.

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